It’s pronounced just like the “Groundhog Day” actor, but with a unique spelling added to separate the band from any Google search confusion. “My friend and I were tossing around ideas in his backyard,” he recalls. “He said, ‘What if we called it Bill Murray?’ and I just laughed. That’s such a funny band name. But if we have a band named Bill Murray, no one’s ever going to be able to find it on the internet if I spell it the same.”

As the story of the name would suggest, Bilmuri—aka Jon Franck—doesn’t take himself too seriously offstage, but the groundbreaking artist’s vast range of musical blends makes him a serious artist by any means. It’s impossible to box him into a single specific genre. The Columbus, OH, native describes his sound as a blend of country, deathcore, ambient, and post-jazz—or as he jokingly calls it, “Y’all-ternative.”

“I’m whatever genre people think I am,” he says. “I just make stuff I enjoy, and whatever people want to call it, that’s fine.”

His songs like “Better Hell” and “Fluorideinthehardseltzerwater” have racked up over 10 million streams on Spotify, earning him a worldwide following that are glued in to his mix of weirdly wonderful music, allowing him to extend his current world tour to several more cities around the globe.

The singer’s stretch in popularity has come with a major shift in health and training priorities. which has allowed him to perform at peak levels night after night. Powerlifting, he says, became the precursor to developing a healthier lifestyle that extends to not only at home but on the road.

What began as basic strength training has turned into serious lifting, especially during the COVID lockdowns when Bilmuri pushed himself to squat 405 pounds and bench 315. “I can tell my kids at 60 that their old man hit a four-plate squat,” he says proudly. “I’m satisfied.”

Yet, with his success and worldwide fame, Bilmuri somehow doesn’t feel worthy enough to hit the some of the top powerlifting hubs in his own hometown, namely the iconic Westside Barbell Club. “I don’t think I’m cool enough to go out west,” he admits with a laugh.

However, fitness has now become about more than milestones; it’s a vital part of staying sharp on the road and delivering top-tier performances night after night. It’s why cutting back on drinking during his tour has rewarded him with more energized shows night after night.

“The best part of my day is going to the gym,” he says. “It went from dabbling in fitness to falling in love with it. It’s something I can’t go without—it’s essential for my mental health and staying healthy on tour.”

Bilmuri’s Fitness Journey: From P90X to Powerlifting 1RM

Bilmuri’s fitness journey started modestly like many people, with a DVD and a dream of getting shredded. “I just did P90X—all 90 days,” he recalls. “I did it through once, and I thought, ‘Oh, this is sick.’ Then I did it all the way through again and felt like I scratched the fitness itch.”

Around 2016, a powerlifting friend nudged him toward hitting the weights a bit more seriously. “My friend was a weightlifter and told me, ‘Dude, you could get way more bang for your buck if you started lifting weights.’ So I started dabbling.”

The COVID-19 shutdown was a turning point. With tours halted and shows canceled, Bilmuri found the stress of not being able to perform a bit hard on his mental health. But the downtime also allowed him the opportunity to refocus, namely by taking weight training more seriously. For a while, just a 45-pound weight on each side was the workout he needed, whether it was bench pressing or doing squats. But after implementing a periodization program crafted by his friend, the weight started to increase. His numbers progressed from 135 pounds to 185, then on to 225, and so forth. His confidence was increasing as fast as the weight on the bar.

“I kept with the periodization,” he says. “If I added a little weight every week, I could hit a solid goal. I did eight weeks of strict periodization my friend recommended, then started doing my own thing.”

His progress culminated in chasing a milestone that once seemed impossible: a 405-pound squat. “I was at 350 pounds and never thought I could do that much. That initial adrenaline rush got me hooked. I thought, ‘Let me see how far I can go.’ I wanted that four-plate squat—405—and made it my goal.”

Now at age 34 and riding a career upswing, Bilmuri’s lifting philosophy has shifted toward longevity rather than personal records. “I want to be lifting the way I do now when I’m 50 or 60. In my late 20s, early 30s, I chased heavier weights. Now it’s about longevity. Obviously, the body starts to decline physiologically, but I want to slow that decay as much as possible.”

You Can’t Take the Ohio Out of Bilmuri

Though Bilmuri calls Columbus home, he knows the Music City is never far away. “I’m a short plane ride from Nashville, and there are two direct flights every day,” he says. “Anytime I have writing sessions set up with songwriters, I’m like, I’ll be down there tomorrow, get some songs, then come back and enjoy Columbus.’”

Columbus, famous for hosting the Arnold Classic and boasting a thriving gym culture, offers Bilmuri plenty of places to hone his powerlifting craft. He admits he’s still surprised he hasn’t made it out to the legendary Westside Barbell Club, home to Louis Simmons. “We’ve got some great gyms here,” he says. “I usually have two or three memberships because I love changing the scenery now and then. There are some sweet mom-and-pop gyms around here. In other cities, it’s a lot more chains.”

Another local connection comes in the form of IFBB Pro and social media sensation Sam Sulek, who has been a key inspiration for Bilmuri’s training approach. “He’s from Ohio,” Bilmuri says with a smile. While Bilmuri has tried journaling his workouts, he quickly gave it up. Instead, Sulek’s simplified outlook helped him find a style that fit his goals. “Weightlifting can be math if you want it to be, and I don’t,” he says. “I want to enjoy myself and have fun. That’s the fun part for me—pushing myself intuitively, making this something I can keep doing even when I’m 60, without burning out.”

Ironically, for an artist surrounded by music all day, the gym is where Bilmuri shuts it off completely during his 90-plus minute sessions. “I go monk mode—no headphones, I’m just living in the moment,” he says. “The gym feels like a way to cleanse my hearing palette. After listening to music seven or eight hours a day, it all starts to sound like mush. You need to give yourself a break to come back with clarity.”

Bilmuri: Giving It 100 Percent Onstage

More proof of Bilmuri’s lighthearted approach to the music business comes with his latest album, American Motor Sports, which might lead audiences to think he has a passion for fast cars. However, when he reveals that the album cover actually features his lawn mower, the concert merch tells a different story.

“It’s literally the most disappointing answer of all time,” he says. “Every time I tell a car guy this, I see the disappointment wash over their faces…But the merch is great—shout out to Frankie Mish.”

When it comes to showtime, describing a Bilmuri concert can be difficult. There’s zero chance of trying to classify his music to one style. It’s a wild blend—part alternative, part death metal, and now an added touch of country. Throughout his career, he’s performed at WARP festivals and collaborated with country stars including Dylan Marlowe and Mitchell Tenpenny. The country influence came from his friend and fellow artist Hardy.

“What’s really interesting, is that a lot of country guys come from metal backgrounds,” Bilmuri says. “They grew up listening to both metal and country, so it’s cool for me to provide a sandbox where they can play metal—a side they probably can’t explore in their solo or country projects. I think that’s satisfying for them.”

You might leave a show unsure of what you just heard, but there’s one concert guarantee. Bilmuri will pour every ounce of energy into his performance, from the first note to the encore. “If I feel like I had something more to give when I walk off stage, I didn’t do it right,” he admits. “I genuinely try to expend every bit of energy I have and be completely exhausted when I get off stage. To me, those are the best shows.”

Delivering that intensity has meant a lifestyle overhaul. Gone are the pre-show beers and late-night McDonald’s runs. Waking up hungover and fatigued no longer fit the image of a rising artist who needs to be at his best. Since his last tour, Bilmuri has cut out drinking and prioritized quality rest.

“This last tour,” he says, “I really took care of what I ate and treated recovery—including sleep—seriously. It was one of the best tours. I think it was the most fun I’ve ever had on tour.”

Of course, the occasional post-concert cheeseburger can sometimes slip in as a guilty pleasure. “The worst,” he laughs, “is when you wonder if that burger was really worth sweating my ass off on stage and feeling nauseous because my body’s still processing.”

The occasional binge is why Bilmuri considers himself a work in progress. “I’ll probably have to learn this 800 more times,” he says. “But the more it happens, the more responsible I become. The difference between the early days and now is huge.”

NASCAR fans get to know the iconic driver, Daniel Suárez, one of 16 drivers in the playoffs, and his family in the second season of Full Speed. The docuseries provides a deeper look into the trials and tribulations of life in the fast lane, including the pivotal influence that Suárez’s father, Alejandro had on the young upstart’s career, as well as the driver’s wife, Julia Piquet, (daughter of F1 legend Nelson Piquet), who became a viewer favorite thanks to her straight-talking attitude and support for her husband.

“There is just a lot going on in the racing world,” Suárez tells M&F. “And also, the personal side. But sometimes people don’t really know, right? And that to me is the most important part to share in this show. To show people who we are. Who I am as a person? What do I do to stay healthy? What do I do to stay fit? What do I do to stay connected with my family, with the busy schedule? All these different things.”

Why Daniel Suárez is NASCAR to His Core

Suárez began racing karts at the age of eleven and tells Muscle & Fitness that by fourteen he was lifting weights. “At first, I started doing it just because I liked to look good, to look fit, to be strong. I was a very skinny kid,” reveals the elite-athlete. As Suárez’s knowledge of working out progressed, he also began to understand the mind-to-muscle connection. “I’m training my mind as much as I’m training my body,” he says. Still, there is one part of the body that really determines ultimate control of the car. “It is very important to have a strong core in my opinion,” explains Suárez, who most recently placed first at the Atlanta Motor Speedway in February 2024.”

While the racer loves to get his reps in, Suárez shares that his training has evolved to use more bodyweight movements, often relying on resistance bands to increase his flexibility and mobility, while working his core with exercises like weighted situps, Russian twists or dead bugs.

“Also, a lot of push-ups and squats,” adds the driver, who reveals that when it comes to the bench press and pullups, he is usually able to outperform his race rivals when they are battling for pole position in the gym.

Of course, when gripping the steering wheel, the upper body also comes into play. “Every driver is a little bit different, but for me, I have come to learn that the shoulders are very important,” shares Suárez. His decision to utilize resistance bands rather than weights is a smart choice during the busy NASCAR season because studies have shown training with elastic resistance provide strength gains that are similar to training with conventional weights, but without the potential for injury that comes from lifting the barbell.

Withstanding the Heat of Competition

Recovery is also key, and this racer loves to hit the sauna, especially the day after a race. Suárez tells M&F that he fits at least one cardio focused workout into his week as well and gets out on the mountain bike when time allows. Suárez’s choice of using the sauna for recovery is also a winning strategy, because it keeps him acclimatized to the intense heat of the race. “You know, when we’re inside these race cars, it’s almost like being in the oven,” he shares. “In the middle of summer, it gets extremely hot. I have seen temperatures inside my race car up to 150°F.”

Once again, the ability to withstand incredible heat is a time when Suárez must rely on that mind-to-muscle connection. While he attempts to stay hydrated, the driver details the fact that he loses around 3 pounds in weight per race. The driver says that during such tests on the track; a tight core and lower back are essential in order to stop himself from “falling apart.” Fortunately, he has always relished a challenge. “I have to feel comfortable being uncomfortable,” he concludes.

NASCAR: Full Speed Season 2 is now streaming on Netflix.

To follow Daniel Suárez on Instagram click here. 

If your goal is to develop core strength that carries over to improved performance and heavier lifting, the landmine rollout needs to be your go-to exercise. Let’s explain why it works, how to do it right, and the benefits you’ll gain.

What Is The Landmine Rollout?

The landmine rollout is a dynamic core exercise that combines the tension of a plank with the movement of an ab wheel rollout. Using an anchored barbell, grip the sleeve end and slowly push the barbell away from your body, extending your arms and torso as far as your core can control. Then, pull it back with the same tension.

The landmine rollout trains your body to resist low-back extension and maintain a neutral spine under load. Because the landmine setup allows for a slightly arced path and slower tempo, it’s forgiving for lifters with cranky lower backs.

How To Do It

Here is how to do it right, step by step.

1. Place a barbell into a landmine attachment or wedge it into the corner of a wall and load it with a 25-pound or 45-pound plate.
2. Assume a tall kneeling position and grip the barbell sleeve with your preferred grip, ensuring your wrists, elbows, and shoulders are stacked, and the barbell is positioned slightly forward of you.
3. Brace your anterior core, glutes, and lats, and slowly roll the barbell away from you, keeping your hips and shoulders moving together as a unit.
4. Roll out only as far as you can maintain a neutral spine and braced core.
5. Pull the barbell back toward your knees by initiating the movement from your lats and core, rather than from your arms. Reset and repeat.

Muscles Trained

Unlike many core exercises, the landmine rollout ties your core and shoulders together, and the muscles it trains prove that.

• Rectus Abdominis: Resists spinal extension as you roll out and return.
• Transverse Abdominis: The deep core stabilizer that creates intra-abdominal pressure to support your spine.
• Obliques: Provide rotational control as you extend and return to the starting position.
• Lats: Engage during the return phase to help pull the barbell back to the starting position.
• Deltoids and Serratus Anterior: Assist in shoulder extension and stability as you reach forward.
• Glutes: Keep the hips tucked and provide tension to lock in the lower back.
• Erector Spinae: Work isometrically to maintain spinal alignment and avoid unnecessary flexion and extension.

Common Mistakes and Fixes

The Landmine Rollout may seem simple, but performing it incorrectly can reduce its benefits and leave your lower back unhappy. Here are the common mistakes and their solutions.

It’s All In the Hips & Back

Allowing your hips to sag and your lower back to arch puts stress on your lower back while losing core tension.

The Fix: Squeeze your glutes and keep a slight posterior pelvic tilt (tuck your tailbone) throughout the movement.

Going Too Far

A little is good, so more should be better, right? Wrong. Rolling out too far causes your spine to extend and ribs to flare, shifting tension away from your core.

The Fix: Only roll out as far as you can maintain a braced core and neutral spine.

Leading with the Arms

Generating the movement from your shoulders turns this into a shoulder reach instead of a core challenge.

The Fix: Initiate the movement from your torso and hips, think of your arms as guides, not engines.

What’s The Hurry?

Rushing through rollouts removes control and muscular tension by letting momentum do the work, rather than your abs.

The Fix: Slow down. Perform each repetition with a 3-second rollout, brief pause, and 2-second return.

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Benefits of The Landmine Rollout Exercise

The landmine rollout is a core exercise that delivers multiple benefits, and here’s why it deserves a spot in your routine.

Serious Core Strength

It trains your abs to resist extension under load, arguably the most critical function of your core. Additionally, it achieves this in an extended range of motion that many core exercises lack. That means better form during heavy squats, deadlifts, and overhead presses.

Enhances Full-Body Tension

Like a moving plank on steroids, the Landmine Rollout teaches you how to brace everything from your lats to your glutes. That full-body tension carries over to every compound lift in your workout.

Lower Back Strength

By requiring you to stay braced and avoid lower back overextension, the rollout helps build the lower back strength and endurance that keep your spine safe during heavy squats, deadlifts, and high-speed movements.

Improves Shoulder Stability and Lat Engagement

Controlling the rollout and return requires shoulder blade stability and active lats. It’s one of the few core exercises that effectively connects your shoulders to your core in a functional way.

Sets and Reps

The landmine rollout is best performed fresh and before you hit the weights. It works well as part of your warm-up or in a core tri-set. Two to three sets of 6 to 8 reps per side will give your core all it can handle.

If you were to take a deeper dive into the qualities of a great leader, then words such as confidence, self-awareness, integrity, intelligence, resilient, and transparent may come to mind. Whether you want to use the technical definition or define a leader by the qualities, one solid example to reference could be the 42^nd Naval Inspector General, Vice Admiral John Fuller.

Fuller has served over four decades in the United States Navy and serves as a measuring stick for the standards that those under his command strive for, and based on a first hand account, they appear to do so with the same commitment to personal excellence that he has for himself. In his eyes, leadership is based on a simple philosophy.

“Great leadership you emulate. Not so great leadership, you find ways for you to do it better. You always want to be the best, but sometimes you may need to tweak some things to make it better.”

Fuller also believes that leadership should not be created by fear, but rather by respect and core values so the people he is leading don’t want to let him down. He credits his leadership skills in part to his football days. The self-described Army brat and youngest of three boys played defensive end on the Naval Academy football team. Among the highlights of his football career were getting an unexpected interception in one game and his team defeating the then second-ranked University of South Carolina Gamecocks in what was considered a major college upset at the time.

“I think one of my biggest jokes was that in my senior year I helped Tim Brown win the Heisman Trophy,” he said with a laugh. The takeaways that he remembers most were not on the field. It was the whole Naval Academy experience that was preparing him for what was to come.

“The Naval Academy is not the Navy, but I went there to learn how to be an officer, get an education, and get some leadership training. I think some of that training happened on the football field. It was good preparation to be in the moment.”

From Playing To Serving

After receiving his commission in 1987, Fuller served on multiple sea tours and eventually in the Office of the Secretary of Defense’s staff. His efforts were recognized multiple times over with awards such as the Defense Superior Service Medal, Legion of Merit, Meritorious Service Medal, Navy Commendation Medal, Navy Achievement Medal, and others.

Fuller assumed the duties of his current position in June 2021. According to the Navy website, the mission of the person in that role is “to inspect, investigate, and inquire into any and all matters of importance to the Department of the Navy.” When he first began his career, he didn’t necessarily have the goal of being a Vice Admiral or climbing the ranks to become the Naval Inspector General, but he did not set limits on himself, either. That lack of limits maximized the potential for what was possible for him.

“It was like high jump. I wanted to see what height I could clear,” Fuller stated. His mindset was regardless of where he was, he prepared to be ready physically and mentally for whatever was ahead.

“Whatever the rank is, I don’t think I’ve accomplished the greatest thing I’m going to do. That gives me hope for the future.”

Leadership Through Being an Example

Leaders like Fuller are certainly grateful for the honors or recognitions, but they know that being a leader is about more than the rank, office, or number of stars they wear. They must hold themselves to the highest standards possible. Even though football was left behind after college, Fuller never gave up athletics and fitness. He found other ways to train, perform, and keep himself in great shape. His next birthday will be his 60^th, but he does not look or feel anywhere close to that age, and fitness gets a lot of credit for that. While a specific run time or weight lifted are worthy goals, Fuller advised that thinking long-term is very important now and later.

“Being a guy in shape at 60 is a gool goal to have. It’s also nice not being sore because I do the right things.”

His Message To Those Considering Service

Fuller’s Navy career has more yesterdays than tomorrows, and he is looking ahead to retirement and what possibilities await him in the future. That means a new generation of Americans will be wearing the nation’s cloth and doing their best to preserve freedom. An estimated one percent of Americans serves in the military, and there is a strong focus on looking for those heroes in waiting. Fuller offered words of wisdom for the people that are considering the military and service to country as a possibility. They should prepare now and be ready for anything. That means being at your personal best and being ready to contribute to something bigger because those you will be surrounding yourself with others who are preparing to do the same.

“Caring about something beyond yourself matters. The most heroic acts were all done out of loyalty and respect for someone else. To be in a group that would potentially be so willing to lay down their lives for someone else, that is a really cool group to be a part of.”

Part of that preparation includes fitness and staying in shape. Whether it is standing watch for hours at a time or moving at a quick pace when the situation calls for it, there are different forms of physical fitness that come with the job, and Fuller suggests that making sure you are making that personal commitment now will pay dividends later.

“It takes a different kind of toughness,” Fuller explained. “If you’re fit, then you’re going to be mentally fit and better engaged with what is going on because you’re not worrying about yourself.”

Not worrying about yourself and focusing on those around you is a key to being a great leader, and Fuller feels that a great leader is being a great example, whether you are in the military, an athlete, or following any other passion you have.

“I’d like to do the things that if I was leading myself that I would follow.”

You can follow the Office of the Naval Inspector General on Instagram or LinkedIn. Learn more about the U.S. Navy by going to their website.

M&F Military Editor Rob Wilkins contributed to this article

I’m not defending the use of artificial dyes and added sweeteners – no one needs more petroleum products and added sugar in their diets – but focusing a gargantuan amount of attention on a small number of additives, some of which likely carry very little health risk, allows others to fly under the radar which can lead to troubling consumption patterns. We don’t hear enough about the potential health pitfalls of certain ingredients found in a wide variety of foods so we fail to try to limit their intake. Seriously, you would think seed oils are going to cause a population collapse, when there are other things you should be fretting more about.

Parents may feel reassured that lunchboxes of the future might be artificial dye-free, but this dietitian would sleep better at night if people consumed lesser amounts of these ubiquitous additives. No amount of time in the gym can squash the potential health ramifications of eating these common ingredients in liberal amounts.

Emulsifiers

Though few people give them much thought, these are the sneaky ingredients that could be messing with our health. Emerging research is certainly questioning whether we should be eating them so liberally.

Emulsifiers are used by food and beverage manufacturers to extend shelf-life, alter the taste of the final product, improve structure, and, most importantly, produce a consistent blend of two or more ingredients such as oil and water allowing for a better texture. There is a reason why store-bought almond milk doesn’t separate and instead has a creamy texture. Emulsifiers also reduce stickiness and help foods like ice cream maintain a smooth texture. Yes, it’s likely your protein bars and protein powder are made with emulsifiers. So wide is their use emulsifiers might be the most common food additive in the American food supply.

Emulsifiers, which is a very lengthy list, include polysorbate, lecithin, mono and diglycerides, carrageenan, and anything with the word “gum” in it including xanthum gum, gellan gum, locust bean gum, and guar gum. Emulsifiers can be man-made or naturally occurring in plants, animals and, aquatic sources.

Though the Food and Drug Administration has deemed the various guises of emulsifiers in our foods and drinks as being Generally Recognized as Safe, which gives companies the green light to pump them into everything from salad dressing to bread to hot sauce, some concerning research is coming online that suggests they aren’t so benign.

Recent studies suggest that consuming emulsifiers found in processed foods may increase the risk of Type 2 diabetes, certain cancers including prostate cancer, and heart disease. This potential health downfall might be attributed to how consuming too many emulsifiers can mess with our gut microbiome. An investigation of 20 commonly used emulsifiers by food manufacturers published in the journal Microbiome found that many of them appeared to have a negative impact on intestinal microbiota composition and function in a way that could drive up inflammation. Not good. This could spiral into other health issues including irritable bowel syndrome and heart disease. Emulsifiers could be one reason why lofty intakes of ultra-processed foods (UPFs) have been linked to a wide range of maladies including heart disease and cognitive decline. Yes, emulsifiers are found in the vast majority of UPFs.

Before we should deem emulsifiers as a total health pariah, there are a few things you should keep in mind. We don’t know if certain emulsifiers are more detrimental than others or how much we need to eat to become problematic. Pre-existing conditions may make a person more susceptible to the ill effects of emulsifiers. So if a person already has irritable bowel syndrome then high intakes of these additives may compound the problem. Responses could be highly personalized.

How To Reduce Your Emulsifiers Intake

It would be wise not to brush off this preliminary research and instead use it as a good motivator to trim some of the emulsifiers from your diet until we have a better grasp on their role in our long-term health. Your number one way to do so is to limit your intake of multi-ingredient processed packaged foods. You can read food labels looking for options that are made without these food additives. For instance, many protein powders are made with emulsifiers but there are some brands including Naked and Drink Wholesome that produce muscle-building powders without them.

You can also take a DIY approach to reduce your intake of emulsifiers. This means getting in the kitchen and preparing homemade protein bars, salad dressings, baked goods, and dairy-free milk. It is not likely that a lot of home cooks are reaching for the gellan gum when making a batch of chocolate chip cookies.

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Nitrates

We can think of nitrates as the Dr. Jekyll and Mr. Hyde of food compounds. Their bright or dark side depends on the source.

Nitrates are compounds that are composed of nitrogen and oxygen molecules. They occur both naturally in some plants which source them from the soil they grow in and are also legally added by food manufacturers to processed meats—in the form of sodium nitrate or sodium nitrite—as a preservative, or to enhance flavor, color, and texture.

When we eat nitrates that occur naturally in plants like beets and spinach, our body transforms them to nitric oxide, which has been shown to help relax blood vessels which can then have several health benefits, such as reducing blood pressure and improving circulation. This, in turn, can improve overall heart and brain health. So, what about those nitrates in bacon and hot dogs?

The nitrates added to animal-based products are converted to nitrites by bacteria in your mouth. A compound abundant in meat (and absent in veggies) called heme, which lends red meat its color, seems to react with the newly formed nitrites resulting in the formation of a molecule called nitrosylated-haem. It’s this molecule that likely interacts with degraded bits of amino acids—protein fragments our body produces during the digestion of protein—to form nitrosamines, which are compounds that have been associated with health issues including an increased risk of certain cancers. Mainly by damaging DNA which is essentially the first step in cancer development. Whew, that was a lot of chemistry.

A recent and well-publicized World Health Organization report found that each 50-gram portion of nitrate-containing processed meats a person eats per day (that’s about 3 slices of deli meat) the odds of colorectal cancer rises by about 18%. WHO classifies these foods as a Group 1 carcinogen—the same designation as tobacco. (Note: It’s still worse to smoke a pack of cigs than does eat some crispy bacon.) It might be an uptick in nitrosamines as to why studies suggest that higher intakes of red meat, and processed versions in particular, can be detrimental to long-term health. A 2021 study using data from 21 countries published in the American Journal of Clinical Nutrition found that consumption of processed red meat – but not unprocessed meat like beef, pork, lamb, and veal – may raise the risk of major heart disease and death.

It’s important to keep the dangers of processed meat in context. As always, the poison is in the dose. The dangers are going to be more real for people eating processed meats every day compared to having the occasional grilled hot dog or roast beef sandwich. You have to look at things in the context of the overall diet. Eating a small amount of processed meat as part of a diet that is rich in nutritious whole foods is likely not of serious concern. With that said, it’s still wise to tread lightly with this additive.

Tips To Reduce Your Nitrates Intake

The easiest way to limit animal-sourced nitrate exposure is to cut back on the intake of processed meats including deli meats, bacon, sausages, ham, hot dogs, pepperoni, and jerky. Get your protein more often from uncured meats like steak, chicken breast, and pork chops.

Since high heat can contribute to nitrosamine formation, it’s recommended to cook processed meats at lower temperatures. An example would be to microwave bacon instead of sizzling it in a frying pan. Also, consuming plenty of vitamin C and other antioxidants could help block the production of nitrosamines in the body—and offset some of the potentially negative effects of processed meats. So serve a big salad alongside that sausage.

And don’t give processed meats labeled “natural” or “nitrate-free” a free pass. Some natural and organic ways of preserving meat, such as using celery salt, can contain nitrates and still lead to

nitrosamine production. In fact, some “nitrate-free” meats like bacon may contain more nitrates than conventional options.

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Salt

With all the hoopla surrounding added sugars, artificial sweeteners, food dyes, and seed oils, it seems that the focus on salt intake and health has been displaced. Perhaps to our peril.

For the record, salt isn’t inherently unhealthy. Consuming the necessary amount is absolutely essential for your health. It’s involved in many important processes, including muscle and nerve functioning and blood volume regulation. The body requires about 500 mg daily of sodium to function properly. Problems can surface when people consume much higher amounts than this. Though we need updated data, according to the Centers for Disease Control, the average American gets 3,600 milligrams of sodium per day, which is considerably more than the recommended daily limit, 1,500 to 2,300mg daily. Long ago, food manufacturers used salt primarily as a food preservative, but today they add it mainly to improve taste and texture. Americans love their salty food and most underestimate how much they are consuming.

Research in the Journal of the American College of Cardiology showed that the higher participants’ sodium intake was during the more than two decades of study period, the greater their 20-year mortality risk was. Overall, each 1,000 milligrams a day increase in sodium intake was associated with a 12% increase in mortality risk from conditions like heart disease. High levels of salt consumption was associated with an increased risk of atherosclerosis, even for people who did not have hypertension, according to a study involving 10,788 adults published in European Heart Journal Open.

When there’s extra sodium in your bloodstream, it pulls water into your blood vessels, increasing the total amount (volume) of blood inside them. With more blood flowing through your blood vessels, blood pressure can increase. This makes the heart pump harder because it has to circulate more blood in a given time. This puts a strain on various organs including your heart, kidneys, and even your brain. And, over time, this can lead to cardiovascular and other health issues.

As we age, our resistance to excessive sodium intake is diminished. Kidney function tends to decline with age making it more difficult to excrete excess salt. Luckily, it appears that reducing sodium intake is one of the best things we can do to drive down blood pressure numbers.

A study, published in the American Heart Association journal Hypertension, determined that generally healthy adults with high sodium sensitivity were 43% more likely to develop high blood pressure in response to a higher sodium diet than those with moderate sensitivity. Unfortunately, there is not a reliable method or laboratory test to tell if you are salt sensitive and if you should steer clear of the salty pizza.

How To Reduce Your Salt Intake

While consuming some sodium isn’t bad, it’s a good idea to keep tabs on your intake, even if you are a fit guy.

Perhaps the best way to reel in your sodium intake is to dine out less since restaurant food is a major source of sodium in the American diet. Home cooked food rarely achieves the lofty sodium levels found in what you would order at Applebees or the Golden Arches. Secondly, going easy on highly processed packaged foods will surely reduce your sodium intake. It’s always important to check out nutrition labels when grocery shopping as a way to keep your overall sodium intake on the down-low. Levels can vary greatly among similar products including pasta sauce, bread, sauces, and chips.

Beyond salt, various food additives including sodium bicarbonate (baking soda) and monosodium glutamate (MSG) also contain sodium and contribute to the total amount of sodium in a product. A side benefit of following a lower sodium diet is that the quality of your overall diet may improve as you’ll be eating fewer processed packaged and restaurant foods.

Also, consider making your own versions of high-sodium supermarket foods. For instance, roast a turkey breast and slice it for a low sodium version of sandwich deli meat. Homemade tomato soup, salad dressings, dips like hummus and even bread will likely give you less sodium.

If you regularly work up a sweat through exercise or happen to be going all-in on sauna life, you will likely have more leeway when it comes to the ideal amount of sodium in your diet. That’s because sodium is the major electrolyte lost in perspiration. So the more you sweat the more sodium you will lose from your body, and, in turn, the more you can consume in your diet.

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“My dad was a professional tennis player and my mom had her own television show,” explains Austin of her busy upbringing.

Indeed, with her mother, fitness icon Denise Austin, motivating the masses for decades, and father, Jeff, playing All-American tennis and even competing at Wimbledon, Katie and her sister Kelly saw first-hand that hard work was the best way to get results.

“I did tennis, lacrosse and basketball, a lot of sports. So did my sister, so I think it taught me a lot,” reflects Austin. “I encourage all young girls to get involved. [Sports] teaches a lot about understanding, dedication, and working with others.” She excelled in Division I lacrosse but after college stopped playing. That’s when the motivation to stay fit began to subside.

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Katie Austin Wants to Reach Other Girls Who Need a Motivational Force

Of course, Austin was not alone. Studies show that many people drop out of sports or exercise to focus on careers or having children, and then never return. This can be exacerbated by a lack of opportunities for individuals as they move on with their lives. It also found that friendship groups may have no interest in participating in team sports or exercise. But rather than let the challenges of adulthood get in the way of staying in shape, Katie followed in her mom’s footsteps instead, albeit with the aid of the latest technology.

“In 2015, I started uploading my fitness content online,” she recalls. “I was inspired to start because I was an athlete in college and my entire life. I had a coach telling me what to do and how to work out. As soon as I stopped playing lacrosse in college, I realized there were probably other girls like me who didn’t have a coach anymore and felt intimidated by the gym. I realized that I also missed having a team, so I started uploading videos for my sorority or local University of Southern California people, and I realized how many more people you can reach online. I started from there, with an aim to inspire young people who no longer play sports or are perhaps ex-elite-athletes.”

These days, Katie Austin is known for gracing the covers of fitness magazines and sunning it up for Sports Illustrated swimsuit shoots. However, this coach remains still as grounded as ever.

“I get so much encouraging feedback from users who get results from my workouts,” she beams. “I heard from someone this week who told me she lost 80 pounds from my fitness app. I’ve never been so ecstatic for someone! It’s so rewarding, not only to help someone lose weight and become healthier, but I also feel like I’m helping them become a better version of themselves, and I’m helping with their mental health too.”

The fitness leader also plans regular events so that her community can link up and share their progress while getting a sweat on. “Being active is beneficial in so many other ways besides just losing weight. Another girl, 35, told me this week that she had always hated working out, but with me, she has actually learned to love it, and so I feel like that was also huge.”

Katie Austin’s workouts are ideal for those who find long sessions boring or impractical, and she often packs a variety of short exercises into a bigger session to keep things feeling fresh and stimulating. The coach says that she listens to her members and has tailored her plans specifically based on the feedback that she gets. Austin also shares that she has often learned just as much as her members on this journey to wellness.

“I had to learn this the hard way,” she explains. “I used to do my workout videos and my moves so fast, I didn’t realize how much more impactful I can be just by slowing down each move and being controlled.”

Katie Austin Says that Everyone Starts Somewhere With Fitness

So, how does one start moving after perhaps letting themselves fall into complacency? “Everyone starts somewhere,” acknowledges Austin. “You can do just 30 minutes a day. Wake up a little earlier in the morning and set yourself up for success. If you think you don’t have time or it’s too much of a challenge, just wake up 20 minutes earlier and give yourself 20 minutes to workout and see how good you feel. You’ll want to keep going! You aren’t going to see epic results in just a couple of weeks. You have to keep going, full consistency, and make sure you’re sticking to it. That’s why it’s so important to love your workouts.”

Austin keeps her fans coming back for more with a workout schedule that includes different sessions such as Pilates and strength, or light stretching and toning. There are seasonal menus that you can make for yourself and the family, and exciting goals to work towards, like looking hot for the summer. It all goes to show that falling out of organized sports doesn’t have to spell the end of your relationship with fitness. The main thing is to find a coach and a community that you can connect and stay accountable with.

“I don’t really stick to the fitness trends,” explains Austin. “I’ve been very true to myself throughout my entire career, and I’ve never made any crazy claims like ‘get this body’ or ‘do this to get better arms.’ I know there’s lots of videos out there like this, and some have millions of views. I’ve always stayed very true to myself and made sure that my followers know what’s realistic because that’s really important when you’re doing a program. You want to know what is realistic. It might sound cliche, but being fit is a great lifestyle choice.”

To follow Katie Austin and learn more about the Katie Austin app with hundreds of additional workouts, healthy recipes, and events, click here. 

“This is a basic exercise that should really be included in just about everyone’s back workouts,” encouraged Cutler. “But it’s also an exercise that I see room for improvement on with many younger or new lifters!”

Indeed, the lat pulldown is one of the most recognizable machines in the gym and is a tried and tested exercise for building a V-shaped back because it stimulates the latissimus dorsi, helping you to spread those wings. You will also work supporting muscles such as the lower and middle trapezius, the rhomboid, abs, and even the arms, but if you want to get the best bang for your gym membership buck, you’ll need to perform the move correctly.

Jay Cutler’s Tips To Avoid 3 Common Lat Pulldown Mistakes

Leaning back too far

“I see people leaning back way too much on the lat pulldown,” explained Cutler in an Instagram post for his 5.6 million Instagram followers, “where they’re coming way back.” In the video, the bodybuilder demonstrates how leaning back too far ruins posture for this exercise, instead placing an emphasis on the chest and arms rather than the back. To fix this mistake, look ahead at a fixed point rather than rock your head and keep the back upright and still. Don’t swing at the hips and let the back and shoulders do as much work as possible, relying less on the arms.

Partial Reps

Partial reps may have a place at the end of a heavy set, but if adopted as a staple they can diminish the results of your lat pulldowns. “You want to get that full contraction on the lats,” coached Cutler. “Not actually touching the chest but you get that arch, enough, to really bring the lats in.” Going further, concentrating on a full and controlled rep also allows you to practice time under tension to really tax those lats.

Relying on Momentum

“So, a lot of people are using too much momentum,” observed the master of muscle. “They’re jerking the weight, not really using (the lats). They’re using the biceps and everything else but the lats. You really want to engage the lats, get that full contraction. Sometimes you even want to pause,” explained Cutler, highlighting the effectiveness of the aforementioned tactic of time under tension. “You want to get that squeeze (at the top of the movement). So, you come down, you kind of lock the lats right there, get that squeeze so you can really engage those fibers that aren’t always being used, depending on your training style.” Cutler showed that holding at the top of the movement adds a great stretch to the exercise.

Now that you know how to make your lat pulldowns less lame, aim for three heavy sets, working towards failure for 8-12 reps. “Tran hard. Train smart. Let’s get after it!” encouraged the dream gym partner.

In this particular workout, you’ll be replicating some of the principles of Pilates; strengthening and lengthening those limbs while building strength, but you won’t need to visit a studio or find space for a reformer.

“I always say it’s about strengthening and lengthening because you have to make sure that you’re always building muscle and sculpting,” Austin tells M&F. “Strength training is so important for your joints, it helps for everyday physical performance, bone density, and longevity of life. Lengthening is great because it is low-impact, sculpting, reduces tension, and improves circulation. My favorite part about these Pilates style workouts is that they also improve flexibility and mobility.”

Katie Austin’s 30-Minute Total Body Pilates & Strength Workout

Here are the exercises that you will be burning through in this session and during each movement you will be holding a dumbbell. When you are ready to start, scroll down for the video and follow along.

Warmup

Get the body primed with a range or stretches and rotations

• Hip rotations
• Side-to-side lunges
• Side-to-side toe taps
• Bear hugs
• Side-to-side Pulls
• Arm circles

The 30-Minute Total Body Pilates & Strength Workout

• Goblet Squats
• Dumbbell Twists
• Goblet Squats with Heel Lifts
• Dumbbell Sumo Snatch
• Dumbbell Sumo Snatch + Heel Lift
• Dumbbell Standing Crunches

Optional 15 Second Rest

• Dumbbell Triceps Extensions
• Wood Chop with Side Lunge
• Dumbbell Rows
• Single Leg Dumbbell RDL’s + Lunge + Curl + Press
• Lunge + Dumbbell Twists

Optional 15 Second Rest

• Standing Crunches
• Side Dumbbell Curtsy
• Side Leg Raise + Dumbbell Press
• Dumbbell Rotations
• Squat + Press

Optional 15 Second Rest

• Air Squat + Lateral Toe Tap
• Air Squat + Lateral Toe Tap + Upper Body Twist
• Knee Drives

Optional 15 Second Rest

• Weighted Situps
• Seated Russian Twists
• Suitcase Situps
• Lying Cross Crunches
• Lifted Bicycle Handoffs (or Bicycle Crunch)

Workout Breakdown

Don’t be put off if you find that some of these movements really test your balance. Just take a couple of extra seconds to stabilize yourself. The more you practice these motions, the better you will become, since the muscles will strengthen and adapt. Austin likes to keep things interesting in her workouts, often throwing in lots of exercises, so you’ll never get bored. This also makes sure that the muscles are hit from all angles for a total workout. If the session starts to become too intense, simply hit pause and take a short break and take a sip of water to hydrate.

Throughout the workout, you’ll notice that Austin encourages you to engage the core. “You need it for your balance and balance is everything in life,” says the Sports Illustrated swimwear model. “Whether you’re just going about your day or you’re doing a workout, having balance is really important, especially as we get older. It’s also really good for posture. Even if you’re just sitting reading this, make sure you have better posture and are tightening up your core because when we do that it can release strain on your back and help your overall health.”

Another essential aspect of this workout is to focus on breathing. “Breathing is so important when you are doing specific movements,” explains Austin. “When you’re crunching up you are exhaling and it’s really important to combine this with engaging your core. I would say, especially in Pilates style workouts, it is really important when you are inhaling and when you are exhaling, so I give you that advice; when to inhale and when to exhale during my workouts.”

Being mindful about breathing and engaging the core will also slow things down and improve your control. “It is extremely important to slow down so you can focus on your form and to actually get the most out of each rep,” says Austin. “Make sure you’re giving it 100%. If you speed it up, you’re using your momentum to do the move and not getting the full effect.”

Grab a mat and a dumbbell and try the workout for yourself

To learn more about Katie Austin’s app, which includes hundreds of additional workouts, healthy recipes, and events, follow her on Instagram.

The country music powerhouse is no fighter, but hitting every note for 20-plus songs in front of sold-out audiences who are singing right along has earned the singer the right to add a little championship style swagger to his step.

Staying stage-ready takes more than a gifted set of pipes and the ability to write No. 1 hits—as the multi-platinum-selling artist is proving. Approaching his training with UFC-level ferocity has been key to Pardi’s onstage success as he nears 40. He rarely takes a training day off, no matter where he’s performing. Whether pushing through a grueling HIIT session with his trainer at home or finding a gym when the Honkytonk Hollywood Tour stops in places like Prescott Valley, AZ, staying fit is non-negotiable—especially when his fans are all prepped for another round of “Pardi time.”

“When people are at your fingertips and we’re all there together having a great time, it’s something special,” he explains. “You can’t get that in the gym, brother.”

Today, Jon Pardi’s fitness routine centers on weights and conditioning, though he still hopes to add boxing one day. “My goal is to at least fit jump rope into the workouts,” he says. On his latest tour, he stepped into the role of athlete, teaming up with MMA star Michael Chandler for a Rocky-style motivational promo to boost his Honkytonk Hollywood tour. “He’s the fittest guy I’ve ever met in the world,” Pardi says. “That guy works out hard.”

While Pardi may not match Chandler’s energy in the Octagon, staying in shape has helped him maintain a demanding schedule. Recently, he headlined shows in Australia before hitting America’s roads in support of his latest 18-track album, Honkytonk Hollywood. Fans still flock to classics like 2015’s “Head Over Boots,” which is nearing half a billion streams, while eagerly embracing new hits like “Friday Night Heartbreaker,” already creating buzz on Spotify and SiriusXM.

His newest album represents a significant workload, though Pardi jokes that 18 songs is a light load compared to some country music peers. “Morgan Wallen and Zach Bryan don’t help,” he laughs. “They’re releasing like 37 songs a record, which I think is crazy. For me, 18 is good.”

Looking good is important to Pardi as he approaches 40. At this point, it’s not about making the cover of a fitness magazine, instead leaving a few buttons undone on his signature Wrangler shirt is the goal now. “I have to look good in clothes,” he says. “I don’t have to take my shirt off if I don’t want to. But when you’re touring, you’ve got to look good fitted.”

Another key to making 2025 an exceptional year has been his decision to give up alcohol. The extra rest he now prioritizes prior to and after showtime has become a health and longevity game changer.

“The bus is the best place,” he says. “You just go there, chill out, hang with the band. When the engine goes on, you go to bed to the sounds of the humble highway.”

Never an Excuse to Skip a Workout

Jon Pardi Channeled His Inner Michael Chandler

Headlining a concert is an adrenaline rush from intro to encore, and Jon Pardi clearly relishes every moment on his 32-city Honkytonk Hollywood Tour. You won’t catch him taking a break during his extensive setlist—that would be a disservice to the legions of fans who helped him climb to the top of the charts with platinum hits like “California Sunrise” and “Dirt on My Boots.” That’s why staying energized is crucial.

“You get in there, grab some Red Bull, go get some energy,” he says. “You hit a high you can’t get anywhere else. Your adrenaline kicks in, endorphins flood you, and you’re giving it your all.”

Pardi’s two-plus-hour shows go beyond music, dancing, and fan interaction—there’s fireworks and pyrotechnics, too. To promote the tour over the winter, Pardi teamed up with UFC star and fellow Nashville native Michael Chandler to combine the theatrics of pyrotechnics with the intensity of an MMA workout. The results were hilariously spectacular.

“I had an idea to do working out with pyro,” he explains. “Like, we’d do some curls, hit the bench, squat, then boom! Some pyro. Then it turned into getting Michael Chandler as my trainer. He’s in your face and shirtless. The contrast between me, the band, and Michael is way different when he’s got his shirt off.”

Decked out in an old-school gray sweatsuit, Pardi powered through the simulated workout. “It really gave it that comedy feel. Then we all got trained up and ended it with some pyro.”

While the video offered an entertaining glimpse into Pardi’s training routine, his interaction with Chandler created memorable moments. “Michael couldn’t have been a better sport—really getting it and just having fun. It turned out great.”

Sleep for Maximum Performance

While the 2024 Mr Olympia winner, England’s Samson Dauda was not competing in Pittsburgh, he was in town as a guest poser at the event, leading to a showdown with the 2023 Mr ‘O’ — much to the fan’s excitement. Bodybuilding enthusiasts will recall that most critics were expecting either Lunsford or Hadi Choopan to win The Sandow Trophy in 2024, but the gold actually went to London’s Samson Dauda, who impressed judges the most. While Nick Walker may have put his rivals in the Open Division on notice, he is yet to qualify for bodybuilding’s biggest event. To that end, he’s announced his participation in the New York Pro. But for now, at least, the 2025 Mr. Olympia event is all about the Lunsford/Dauda rivalry.

What Words Did Derek Lunsford and Samson Dauda Exchange in Pittsburgh?

With both men now training for superstardom in Sin City, they made their intentions clear on stage in Pittsburgh when asked for their thoughts by Bob Cicherillo. “I was here this time last year,” said Dauda. “I lost at the Arnold as well … what happened next? It’s gonna happen again.” Indeed, Dauda may have won Mr Olympia in October 2024, nudging Derek Lunsford into second place last year, but the roles were reversed this March when Lunsford beat Dauda at The Arnold. As Dauda says, this is not the first time he’s been an underdog. He came second in the 2024 Arnold too (against Hadi Choopan), only to go on and win the 2025 Olympia.

Lunsford, on the other hand, is riding the crest of a wave as of late, after winning both the Arnold and the Pittsburgh Pro in 2025 and is now targeting the triple crown if he can win at this year’s Olympia. “That triple crown, the Mr. Olympia title; the most prestigious title in all of bodybuilding, where history is made, just like this weekend, and I’m getting that title back,” he asserted. “History will be written again.”

While both men talked a good game over the weekend, the proof will be provided on stage come October.

To get hold of your own ticket for this exciting showdown and to see other bodybuilding scores settled, click here for more information on the 2025 Mr Olympia.

That’s why I have selected the 10 best upper back exercises that cover all the bases: bilateral and unilateral lifts, free weights, bodyweight moves, suspension training, cables, and even power movements. These exercises aren’t just for show, they are for go too because they’ll build size, strength, and resilience where it counts.

Let’s dive in and carve out that thicker, stronger upper back.

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Why These 10 Upper Back Exercises Are the Best

There will always be excellent exercises left out of the top-10 list, but here are my reasons why these ten exercises made the cut.

• They cover every primary function: Horizontal rowing, vertical pulling, scapular retraction, and power.
• A variety of resistance: You’ll challenge your upper back with barbells, dumbbells, suspension trainers, and cables, maximizing muscle through different loading and resistance curves.
• Address both bilateral and unilateral: Bilateral moves like the bent-over row and pull-up build maximum strength and size. Unilateral exercises like the Meadows row help correct imbalances and improve muscle development.
• Improve posture and reduce injury: Exercise like the TRX YTW and face pull trains the often-neglected scapular stabilizers and rotator cuff, helping you stand taller and lift longer without hurting yourself.
• Reinforce the big 3: A stronger upper back enhances your squat, deadlift, and bench press by providing the stability necessary to lift heavier, safer, and with better form.

Whether your goal is size, strength, or bulletproofing your shoulders, these 10 exercises cover everything you need for an upper back that performs as well as it looks.

10 Best Upper Back Exercises

Without further ado—and not in any order—here are the 10 best upper back exercises to dominate in and out of the gym.

Barbell Bent-Over Row

The barbell bent-over row is the gold standard for building upper back size and strength. It trains the lats, rhomboids, mid- and lower traps, and rear delts while reinforcing hip hinge strength and core stability. This move improves your deadlift because it mimics its mechanics and improves upper back strength, which directly carries over to enhance your bench and squat performance. Keep a flat back at roughly a 45-degree angle and pull the barbell toward your upper abs while squeezing your shoulder blades together.

Sets & Reps: 3-5 sets of 6-12 reps.

Meadows Row

Created by the late bodybuilding coach John Meadows, this landmine row variation shifts the load laterally, reducing spinal stress. By rowing across the body, you recruit more upper lats, rear delts, rhomboids, and even the obliques. It also helps iron out imbalances between sides while challenging grip and anti-rotational strength. Keep your hips and shoulders square and row by driving your elbow up and out in an arc.

Sets & Reps: 3-4 sets of 8-15 reps per side.

Dumbbell Seal Row

The seal row eliminates momentum by supporting your upper body on a bench or platform, forcing the upper back muscles to do all the work. This variation isolates the rhomboids, rear delts, and lats while sparing the lower back from undue stress. It’s an ideal choice for lifters prone to cheating or using too much Body English while rowing. Pause briefly at the top, squeezing your shoulder blades together, and slowly lower to the floor.

Sets & Reps: 3-4 sets of 8-15 reps.

T- Bar Chest-Supported Row

The T-Bar chest-supported row is awesome for upper back size and strength. Supporting your upper body on the pad eliminates lower back involvement and encourages a greater range of motion, making it ideal for building thickness across the upper back. The neutral or angled grip options enhance muscle development while keeping the shoulders in a joint-friendly position. Keep your chest against the pad, brace your core, and drive your elbows back while keeping your shoulders down and chest up.

Sets & Reps: 3 sets of 8-15 reps

TRX Inverted Row

The TRX inverted row enhances upper back mobility and core stability, while giving your upper back all it can handle. Unlike barbell or machine rows, the TRX allows for a neutral grip and slight wrist rotation, which can help reduce upper-body joint stress. You can adjust the difficulty by changing your foot position, making this move easier to perform to muscle failure for enhanced gains. Keep your body in a solid upside-down plank from head to heels and avoid letting your hips drop.

Sets & Reps: 3-4 sets of 12-20 reps

Batwing Row

Coach Dan John designed the batwing row to teach proper shoulder blade retraction and scapula control. Unlike traditional rows where lifters often cheat the weight up using the biceps and momentum, the batwing row focuses on isometric holds at the top of the pull. This variation strengthens the rhomboids, mid traps, and rear delts while improving upper-body posture and shoulder health. Focus on pinching your shoulder blades together for a brief pause before lowering.

Sets & Reps: 3-4 sets of 6-8 reps with 3- to 5-second holds

Pull-Up

The pull-up is the king of vertical pulling exercises because it is you versus gravity and develops total back and grip strength. Unlike pull-down machines, pull-ups require full attention and total body control for improved gains. Initiate each rep by depressing and retracting your shoulder blades before pulling your chin over the bar.

Sets & Reps: 3-4 sets of 6-12 reps

Cable Face Pull

The cable face pull is excellent for balancing heavy pressing because it strengthens the muscles that get beat up around the scapula. Because the cables provide constant tension, they effectively improve scapular stability and rotator cuff health while enhancing upper back size and endurance. Pull the rope toward your face while externally rotating your shoulders at the end of the movement, think pull apart and back.

Sets & Reps: 3 sets of 12-20 reps.

Hang High Pull

The Hang high pull develops power in the traps, rear delts, and upper back, bridging the gap between pure strength and power. Compared to the clean or snatch, it’s simpler to learn and still delivers high-intensity training for the upper back. Use your hips and legs to initiate, but lead with your elbows as the bar travels upward. Keep the bar close to your body throughout.

Sets & Reps: 3-4 sets of 4-8 reps

TRX YTW

The TRX YTW strengthens the lower traps, rhomboids, and rear delts from various angles while enhancing the mobility and stability of the upper back. Keep a slight bend in your elbows during the Y and T movement and avoid shrugging or using momentum. Plus, perform the W as two distinct movements, as demonstrated above. Start with your feet further from the anchor for less resistance and move closer as strength improves.

Sets & Reps: 3 sets of 12-15 reps

Many within the packed David L. Lawrence Convention Center voiced their support for Walker, who had shown great improvement after taking several months out to reset himself physically, but the night would ultimately belong to Lunsford. The history making event will no doubt be debated for eons to come, but Heath explained why he thought Lunsford beat Walker.

“I never thought I’d ever see a so-called sudden death overtime in bodybuilding,” commented the seven-time Mr Olympia while speaking as a guest on the RxMuscle YouTube channel. Hosts Dave Palumbo and Chris Aceto were also surprised by the sudden heath scenario, because they both felt that Lunsford was cruising to victory. Many of the fans disagreed, however. “Nick won… I was there in person as well… everyone has Nick winning,” wrote one YouTube user. “Nick was clearly better.” added another.

“The crowd was very Nick friendly,” observed Heath. “Which is great for the sport. But look, there’s been years where I competed, where they’d cheer for Ramy, they would cheer for other guys, and you know when you’re polished, as the athlete which Derek is, right? Derek was able to hold himself composed and make sure that he did not fade, that he still improved on some areas, and I thought he was the most consistent.”

What Phil Heath Said To Nick Walker After the 2025 Pittsburgh Pro?

Nick Walker returned to action following his surprise withdrawal from the 2024 Olympia, an event he missed due to a desire to give his body a break and is now firmly in the mix as one of the top contenders in the Open Division.

“I spoke to Nick,” revealed Heath. “And I said, ‘look, there’s times where you have to understand that you may feel like you were robbed. You may feel that way, because the outcome was undesirable (for Walker), but you go there next week, you go to New York, you prove that you are mentally tough, that you’re emotionally conscious of what you can bring, and you bring that in New York, you handle your business there, and if you wanna get some real get-back, you go to Vegas after you get that qualification, and you run it back.’”

Heath explained that Walker should keep his chin up and look at the next few months as a chance for Walker to recreate a rematch between the two Pittsburgh Pro finalists at the 2025 Olympia, where “The Mutant” could potentially avenge his loss on the grandest bodybuilding stage of them all, creating a thrilling rivalry in the process. “If I’m Nick Walker, I would say ‘look, I pushed Derek to his limits,’” shared Heath.

The panel was then joined by Lunsford himself, and Heath gifted the champ with some sage advice too. “Your story is gonna be remembered because of the fact that you had peaks and valleys,” he explained. And, as for the mixed crowd reaction: “You cannot go out there assuming that everyone’s going to love you,” said Heath. “You can assume that they are going to respect you because of what you put out there.”

Derek Lunsford is now focused on winning his second Mr Olympia title in October, while Nick Walker is expected to compete at the 2025 New York Pro as he chases qualification to tread the boards in Las Vegas for that much anticipated rematch.

Tejada’s road to making a difference began as a firefighter outside of Fort Lauderdale, Florida. Working as a first responder is impactful and inspiring, but Tejada noticed that there were issues within that system, including the realization that people were not getting their overall health needs met by the medical community.

“Me being able to witness that firsthand as a firefighter and paramedic that worked within the community as I did for 12 years, you get to know people in that community. All of a sudden, you find yourself taking the same people to the hospital every couple of months, then it becomes every month.”

The frustration of seeing Tejada’s neighbors suffer without getting the proper help from the doctors that were serving the area made him question the system as a whole. He eventually came to a startling conclusion.

“It is a sick care system versus a well care system.” Tejada tells Muscle & Fitness.

He concluded that the system in place was focused more on providing prescriptions and pills to treat symptoms instead of finding real solutions. He decided that he needed to find another way to not only fulfill his personal purpose but also create a way that he could do what he feels is the real right thing to do.

“I have to do something else. I still want to be in the medical field, but we have to take a different approach to health and wellness.”

The Birth of Liquivida

Even while working as a firefighter, Tejada worked in other fields as well, which allowed him to expand his network, including the late Dr. Robert D. Willix, Jr., who he credits as a mentor for 15 years. Tejada relished sitting under Willix’s learning tree, and they eventually became business partners when Tejada decided to start his own business, Liquivida, in 2014. Tejada’s vision was to bring preventative medicine to the masses, especially to those who may not normally have access to such services.

“Our main focus is to take that collective preventative and wellness approach,” Tejada explained. To do that, he used the same mentality he used as a first responder. He got to know his clients and patients, learn more about what they do and how they live, what kind of stress they face, and how seriously they take health.

“We then make a lot of the treatment and lifestyle changes based on how they are currently living,” he shared. “We do more deep dive diagnostics that traditional medical systems don’t do, including Dexa scan, blood work, genetic tests, we look at hundreds of biomarkers, toxins that they may be exposed to and are inside them.”

From there, the Liquivida professionals then make the recommendations and continue to test to show the progress that their patients have been making. Knowing they have served many people the right way so they get the care and treatment they truly deserve has verified that Tejada made the right choice.

“Doing that has truly become the rewarding work for me because I can see the fruits of my hard work come to fruition.”

Liquivida locations are now opening throughout the United States.

Author and Podcaster Extraordinaire

As is the case with all great difference makers, Tejada was looking for what else he could do beyond his work with Liquivida. There were still people that he couldn’t directly serve and many that did not have access to the services he offered.

That is why he wrote a book; “How to Win in Modern Wellness: Delivering Trackable Results for Impatient Consumers.” Even though he was the author of the book, Tejada once again embraced that “community” philosophy from earlier in his life. Even in a field as competitive as medicine, Tejada chose to take the opposite approach and brought in other experts to share their knowledge as well. He felt this was the right thing to do for the people that needed the book.

Tejada said, “Even though it is a cutthroat industry, we all had the same message. We had to collectively come together to fulfill this mission. So, I took a different approach. I gave them all a chapter in my book to share how we can all win together. That is actually what led to the title of the book.”

He found another great way to serve those outside of his reach is to bring them within his reach, through the power of podcasting.

“The most important thing when it comes to proactive, preventative approach to your health and wellness is education.”

That is why Tejada hosts “A Healthy Point of View” podcast. Tejada uses this platform to educate listeners on advances in wellness and simple hacks and methods to help them improve on their own. Topics that have been covered on his show include meditation, breathing, anti-aging, exercise, what foods to eat and avoid, and many other ways that people listening can take control of their health at a cost of zero dollars.

“I created a beautiful studio, fly experts in from around the world, and people can listen to these experts, free of charge.”

Mr. Olympia President Dan Solomon also has roots that trace back to podcasting, and he understands the power of extending reach as far as possible. Solomon shared his appreciation for Tejada and the difference he continues to make for the well-being of others via the multiple pathways he created for himself.

“Sam Tejada is a serial connector. He brings people together in a very generous way. He is building bridges to all corners of the global health and wellness community. It’s been fun watching him use humility and a powerful network to build something pretty special.”

Sam Tejada is Just Getting Started

Tejada has already impacted many people through his efforts, but he focuses more on what is ahead than what he has done. He has big plans in 2025 and beyond that will continue to help him fulfill his purpose in the way he feels is the best way to do it. Whether it is through direct service, more podcasts or books, or appearances, Tejada relishes every opportunity that comes his way, and he intends to make the most of it.

“That for me is priceless and what I worked very hard for, to make those changes in people and their lives.” To learn more about Tejada and his work, visit his website.

The Brotherhood: The Missing Link That Guarantees Results

For many men over 40, the fitness journey can feel isolating. Testosterone declines, belly fat becomes harder to lose, and traditional gym workouts often fall flat. Funk Roberts recognized that what most programs lacked was a “Brotherhood”—a connected community where men hold each other accountable, share their struggles, and celebrate wins together.

Funk Roberts, a former professional athlete and renowned fitness expert, understands the unique struggles men over 40 face. He’s built a platform that addresses declining testosterone, stubborn fat, and the desire for a vibrant, productive life, all without resorting to drugs or extreme measures. His approach isn’t just about physical transformation; it’s about fostering a supportive environment where men uplift and motivate each other.

Why Community Matters in Men’s Fitness Over 40

As men age, hormonal changes and life’s demands can create a sense of isolation. This isolation can be a major barrier to consistent fitness progress. The “Brotherhood” combats this, offering a space where shared experiences and mutual support drive progress. This isn’t just about working out; it’s about accountability, encouragement, and celebrating victories together.

Funk Roberts emphasizes that this community is a powerful tool to boost testosterone naturally over 40. By sharing strategies and experiences, members discover what works best for their bodies, leading to tangible improvements in energy, strength, and overall well-being. This is a key component of his programs, including Over 40 Shred, which focuses on rapid fat loss and muscle definition.

Hormone-Friendly Nutrition and Fat Loss Strategies

Nutrition plays a massive role in fat loss and hormonal health. Funk’s approach is based on whole foods, balanced macronutrients, and sustainable eating habits that complement the physical training.

His programs directly tackle questions like:

• “What’s the best nutrition plan for men over 40 to lose fat?”
• “How do I boost metabolism after 40?”
• “Can I build muscle over 50 without testosterone replacement therapy?”

The answer? Yes—through proper eating, strength training, and community accountability.

Strategic Workouts and Nutrition Tailored for Men Over 40

The “Brotherhood” isn’t just about camaraderie; it’s built on a foundation of expert-designed workouts and nutrition plans. Funk Roberts’ programs are tailored to the specific needs of men over 40, focusing on functional fitness, strength training, and sustainable lifestyle changes. This strategic approach ensures that members achieve their goals efficiently and effectively.

The workouts are structured to maximize results while minimizing the risk of injury, acknowledging the physical changes that occur with age. Nutrition plans are designed to complement these workouts, focusing on whole foods and balanced macronutrients to support fat loss and muscle growth.

Black Men Fitness Over 40: Addressing Unique Needs

Funk Roberts is deeply passionate about creating space for BIPOC men to thrive. His Brotherhood includes Black men, Indigenous men, and men of color from all walks of life who are reclaiming their health, strength, and legacy. This representation is critical in an industry that often excludes or overlooks them.

“It’s more than fitness,” Funk says. “It’s about legacy. We need to see more BIPOC men leading the way in strength and vitality.”

The Brotherhood isn’t just inclusive—it’s intentional about ensuring every man feels seen, heard, and supported.

The Power of Accountability and Motivation

Accountability is a cornerstone of the “Brotherhood.” Members track progress, share challenges, and celebrate milestones, creating a dynamic of continuous improvement. This collective effort drives motivation, ensuring that no one falls behind. This consistent tracking and sharing of progress helps keep everyone engaged and committed.

Real Results with the Brotherhood: Fitness That Works for Men Over 40, 50, 60 & Beyond

The success of Funk Roberts’ Over 40 Alpha Brotherhood is evident in the transformative stories of its members. From significant fat loss to lean muscle gain and a return of energy and confidence, the results speak for themselves. Funk’s programs are designed specifically for men in their 40s, 50s, 60s, and beyond—delivering tangible, measurable progress through expert coaching, structured workouts, and sustainable nutrition.

Whether you’re wondering how to build muscle after 40 without drugs or searching for the best nutrition plan for men over 40 to lose fat, Funk provides practical, science-backed strategies rooted in whole foods, functional strength training, and consistent effort.

If you’re looking for an online fitness program for men over 40, the Brotherhood delivers:

• Structured strength and HIIT workouts
• Weekly live coaching and accountability
• Meal plans, mobility drills, and mindset training
• A global Brotherhood of motivated men doing the work together

And the results? They speak for themselves.

“I love the workouts, nutrition is great, Funk answers all the questions and coaches each week… I’ve seen my results and hundreds & hundreds & hundreds of others! I’m an official Alpha Savage with 6-pack abs.”  – Scott M., 49 years old and a Brotherhood member for 3 years

Whether you’re just getting started or want to take your fitness to the next level, Funk’s program gives you everything you need to burn belly fat, boost testosterone, and feel like yourself again.

Explore Over40Shred.com or follow Funk on YouTube and Facebook.

Start Your Over 40 Body Transformation Now

Funk Roberts is not just building a fitness program; he’s creating a movement. He envisions a future where men over 40, especially black men, have access to the resources and support they need to thrive. By fostering a culture of brotherhood, accountability, and empowerment, he’s redefining what it means to achieve lasting fitness results.

Whether you’re 43 or 73, the Over 40 Shred Brotherhood has a place for you. It’s time to build strength, burn fat, and join a movement that values every man’s potential. Join the Brotherhood Today.

M&F and editorial staff were not involved in the creation of this content.

Nobody is immune from greasy fries lust. Cheap, convenient, undeniably delicious, and rich in nostalgia are these guilty pleasures. But it’s also true that almost universally they are nutritional train wrecks that will derail your fitness and health goals if you give in to cravings or cooking laziness too often.

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When we think of eating healthy, fast food shouldn’t be the first thing to come to mind. Frequent consumption of ultra-processed food typically dished out by fast food outlets has been linked to poor health and shortened lifespan. A major concern is that frequent fast food consumption is associated with a lower overall diet quality by raising the intake of calories, fat, and sodium while decreasing the consumption of important micronutrients such as magnesium and calcium.

So, yes, even if you spend more time in the gym than on the couch it’s a good idea to dial down your fast food intake. But now for some good news: It’s not all complete doom-and-gloom when it comes to fast food and occasionally skipping the dishes in favor of dining à la drive-thru doesn’t necessarily mean you’ll have to book a meeting with your cardiologist. The key is to know how to decode menus to target your most nutritious choice.

Sticking to your nutrition goals while eating at a fast-food chain can be challenging, but it’s possible—especially when you choose these better-performing dishes from today’s most popular chains that don’t taste all healthified. Happy meals, indeed.

Chipotle Mexican Grill

Chicken Bowl

Calories: 560 Protein: 45g Carbs: 67g Fat: 15g Saturated Fat: 3g Fiber: 12g Added Sugar: 2g Sodium: 1,120mg

Chipotle’s mix-and-match style makes it easy to cater your meal to your nutrition ethos and taste buds. We used their nutrition calculator to build the ideal muscle-building burrito bowl: chicken, brown rice, pinto beans, tomatillo-green chilli salsa, fajita veggies, and romaine lettuce. This comes out to an impressive 45 grams of protein and 12 grams of fiber. The macro balance makes this power bowl a great recovery meal.

Dairy Queen

Wild Alaskan Fish Sandwich

Calories: 460 Protein: 17g Carbs: 50g Fat: 16g Saturated Fat: 3g Fiber: 12g Added Sugar: 7g Sodium: 960mg

Known for its iconic Blizzards, cones, and savory burgers, Dairy Queen is a popular fast-food restaurant option whether you’re looking for a quick sugar fix or a full drive-thru meal. While most of the menu is a nutritional landmine, their crispy fish sandwich is a reasonable choice when you aren’t there just for a brain freeze.

A good portion of lightly coated Alaskan Pollock is adorned with a tangy tartar sauce. It’s a nice alternative to the standard burger. Still want something sweet? The classic vanilla cone is your best bet that won’t send your blood sugar on a Rocky Mountain high.

Domino’s

Pacific Veggie (1/4 large pizza)

Calories: 620 Protein: 24g Carbs: 70g Fat: 26g Saturated Fat: 12g Fiber: 2g Added Sugar: 2g Sodium: 1260mg

Since its humble beginnings in the sixties as a single store, Domino’s has grown into the largest pizza chain in the world. Warm pizza delivered to your door at an affordable price point. Most pies at the chain go overboard on calories, fat, and sodium, but some including this veggie-heavy one are better performers.

Each slide is piled high with an array of veggies like mushrooms, baby spinach, onions, and tomatoes. A blend of feta, provolone, and mozzarella cheeses is delicious and helps give the pizza decent protein numbers. Remember that Domino’s is good about special requests so you could ask to add chicken to go bigger on protein. It’s high in sodium, so go easy on the salty food elsewhere in your diet.

Taco Bell

Cantina Chicken Soft Taco (2)

Calories: 420 Protein: 23g Carbs: 37g Fat: 20g Saturated Fat: 7g Fiber: 5g Added Sugar: 1g Sodium: 1060mg

If you’re screaming, “Yo quiero Taco Bell,” this taco is the way to go. The new(ish) Cantina Chicken Soft Taco is an elevated soft taco that tastes more like something you’d pick up from, well, a Mexican cantina than a fast food restaurant like Taco Bell.

Slow-roasted chicken, shredded purple cabbage, pico de gallo, soft white corn tortillas, and avocado sauce come together for a hand-held meal that tastes fresh and healthy. Two tacos give you a solid amount of protein without going overboard on calories and saturated fat. Order up a side of black beans for an added dose of protein and fiber.

Wendy’s

Apple Pecan Salad with 1/2 Packet Pomegranate Vinaigrette

Calories: 485 Protein: 31g Carbs: 36g Fat: 25.5g Saturated Fat: 10g Fiber: 5g Added Sugar: 26.5g Sodium: 1,255mg

Sure, this famous restaurant, named after founder Dave Thomas’ daughter Melinda Lou “Wendy” Thomas, has its fair share of calorie-laden square-shaped burger options, but the menu provides a few less troublemakers to choose from. That includes this fall-inspired salad made with a combination of chicken breast, apples, dried cranberries, roasted pecans, and blue cheese.

It’s hard to argue with the 32 grams of protein for a fast-food salad so you’re not left pondering “Where’s the Beef?” Overall, the salad is a great balance of sweet and savory. While the saturated fat and sodium are on the higher side, it can still fit into your daily meal plan by choosing other foods lower in these for the remainder of the day. Dousing the salad in only half of the pomegranate dressing will save you a noticeable amount of added sugar. Some of the sugar in this salad hails from what is naturally occurring in apples and cranberries.

Chick-fil-A

Cool Wrap

Calories: 410 Protein: 42g Carbs: 32g Fat: 18g Saturated Fat: 5g Fiber: 13g Added Sugar: 5g Sodium: 995mg

Americans love their chicken, so much so that on average every person eats about 100 pounds of the meat each year. This is why it should be no surprise the chicken-centric Chick-fil-A is a popular go-to for fast-food diners, even if it is the only place that remains closed on Sundays. The restaurant maintains consistency by selling the same chicken sandwiches, nuggets, wraps, and strips at all its locations.

The sole wrap option on the menu contains lettuce, shredded cheese, and grilled chicken breast enveloped in a flaxseed flatbread. Read: pretty wholesome and jam-packed with protein and fiber. The best option when you want something a little more substantial than their plain nuggets or salad.

But where this wrap can fall off the rails is if you get it with the recommended avocado lime ranch dressing, which adds a whopping 310 calories and 32 g of fat to the nutrition total. Instead, request the much more nutritionally humble honey roasted barbecue sauce. (These nutrition numbers are calculated making this swap.) To up the nutritional ante of your meal go ahead and order the kale crunch side salad that contains a generous amount of the nutrient-dense leafy green.

KFC

Chicken Little

Calories: 350 Protein: 15g Carbs: 39g Fat: 16g Saturated Fat: 2g Fiber: 0 Added Sugar: 0 Sodium: 730mg

Kentucky Fried Chicken guarantees you finger-lickin’ good chicken, but it never said anything about nutrition. Truth is, the majority of KFC options are not anywhere near healthy and that it’s fairly difficult to find nutritious options on the menu, especially since they no longer consistently offers any grilled chicken options. The menu is dominated by all things fried. Though the chicken is, yes, fried, the smaller portion size of the crispy KFC Little sandwich keeps calories, saturated fat, and sodium under control. My suggestion is to order two sides with this—the green beans (25 calories) and sweet corn (70 calories) to add much-needed veggies and fiber to the meal.

IHOP

Veggie Egg White Omelette

Calories: 420 Protein: 21g Carbs: 29g Fat: 27g Saturated Fat: 4.5g Fiber: 7g Added Sugar: 18g Sodium: 1,230mg

If you love pancakes, odds are you’ve made a trip to IHOP. (It is the International House of Pancakes, after all.) Of course, pancakes the way IHOP makes them—a plate full of white flour and sugar—aren’t necessarily the healthiest food. This veggie-rich, higher-protein omelette is a much better pick for building muscle and shrinking the gut than a stack of flapjacks doused in sugary faux maple sauce. Avocado adds healthy fats and a fruit salad gives you antioxidants and extra fiber.

Subway

6-inch Rotisserie Chicken (with smashed avocado)

Calories: 380 Protein: 26g Carbs: 43g Fat: 13g Saturated Fat: 3g Fiber: 7g Added Sugar: 4g Sodium: 890mg

The softness of bread, the lively sauces, and the unlimited array of toppings make Subway a sandwich lover’s dream. Subway does make it a little easier to eat well, but some sandwiches on its menu are a better choice than others, including this beauty. This hand-to-mouth meal provides a good macro balance and the juicy rotisserie-style chicken is more delicious than the standard deli cut meat. Requesting a delicious spread of creamy smashed avocado (available at many locations) adds quality calories in the form of healthy fats and boosts the fiber count.

Having at least two servings of avocado per week was associated with a 21% lower risk of a heart attack, compared with little or no consumption, researchers reported in the Journal of the American Heart Association. This heart health benefit was particularly strong when the calories from nutrient-dense avocado replaced the calories from less nutritious margarine, processed meats, butter, and cheese. The sodium content of this sub is also lower than most other menu options. As always when ordering a sub make sure to go bigger on the veggie toppings.

Burger King

Impossible Whopper

Calories: 630 Protein: 28.5g Carbs: 62g Fat: 34g Saturated Fat: 10g Fiber: 6g Added Sugar: 14g Sodium: 1,350mg

Home of the Whopper, Burger King has become a fast-food behemoth synonymous with towering, flavorful burgers. And, despite the heavily marketed burgers with cheese, bacon, and three patties, there are a few menu options that won’t leave feeling so heavily weighed down. That includes this plant-based version of the iconic Whopper that has less saturated fat and none of the cholesterol found in the traditional version.

It’s also packed with protein, and, yes, research shows quality plant proteins can be just as helpful in getting you jacked. You can request to hold the mayo to trim down the fat and sodium numbers. Still want the beef? Opt for the Whopper Jr. or the humble Hamburger. Overrun by fries and onion rings, the side menu is bleak meaning your best choice here is the applesauce – a bit boring but less of a calorie bomb.

Panda Express

Grilled Teriyaki Chicken

Calories: 275 Protein: 33g Carbs: 14g Fat: 10g Saturated Fat: 3g Fiber: 0 Added Sugar: 9g Sodium: 470mg

While many, and rightfully so, will argue that Panda Express isn’t exactly authentic Chinese cuisine, let’s face it—sometimes the stuff just hits the spot. This gift from the wok won’t tank your healthy eating goals. The Chinese takeout stalwart is the winner when it comes to protein options on the menu. Sorry orange chicken fans. That’s because plenty of lean chicken breast is marinated in a teriyaki sauce and then grilled to deliver an optimal protein amount to build muscle and keep you satisfied.

It’s this tasty sauce that gives the dish its sugar, but since it is soy-based the amount of sugar is reasonable as is the quantity of sodium—it’s oh-so hard to keep sodium numbers in check when noshing on fast food. Since the chicken is served on its own, fiber is nowhere to be found. So unless you are going full-blown carnivore order up a Super Greens side, a combination of broccoli, kale, and cabbage, to better round out the meal. Now, that is some good fortune.

McDonald’s

McDouble

Calories: 390 Protein: 22g Carbs: 32g Fat: 20g Saturated Fat: 9g Fiber: 2g Added Sugar: 5g Sodium: 920mg

Look, we know the Golden Arches isn’t exactly the destination for quick, nutritious eats. But sometimes you just need a bun. The McDouble has two beef patties with a slice of cheese, allowing it to have enough protein to balance out the macros. The tangy pickles are always a hit. The sodium content of this burger is reasonable when you consider the alternatives. Although you may desire those crispy fries as your side, the apples are a much healthier option. For only 15 calories you get a nice crispy crunch on the side of your meal.

Starbucks

Spinach, Feta, & Cage-Free Egg White Wrap

Calories: 290 Protein: 20g Carbs: 34g Fat: 8g Saturated Fat: 3.5g Fiber: 3g Added Sugar: 5g Sodium: 840mg

For many, Starbucks is the destination for a daily caffeine fix. But beyond the chain’s wide selection of coffee and tea drinks, many of which are sugar bombs, they have an array of food options for both breakfast and lunch. Some like croissants, muffins, and other pastries won’t do your six-pack any favors, but others like this hearty wrap are nutritional winners. Made with whole wheat tortilla, egg whites, real spinach, feta cheese, and a sun-dried tomato spread this wrap is not only delicious but provides a solid 20 grams of protein. Bonus? It’s easy to eat on-the-go. For more protein and if you are a fan of eggs, you could order Starbuck’s famous Kale and Mushroom Egg Bites to go along with your wrap.

“My current chest and shoulders workout as we enter the final weeks of contest prep,” wrote Grimes alongside a workout demonstration for his almost 2 million followers. The IFBB Pro is hoping to better the ninth-place achievement that he earned during his last Mr Olympia contest in 2023 with a dialed in approach that makes the best of both his nutrition and his time in the gym. The 6-feet-tall muscle man is expected to perform at the New York Pro on May 17 and having won at the same event, in the Classic Division back in 2018, Grimes is looking to repeat this success in the Open grouping.

To that end, Grimes is leaving no stone left unturned when it comes to building a total package for the stage and never misses a moment to build muscle, including adding protein shakes to cornflakes. Here the 31-year-old shows that he is just as detailed in with his approach to training with this super chest and shoulders workout.

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Regan Grimes’ Chest and Shoulders Workout

Lying Dumbbell Chest Fly — 2 Sets x 10 – 12 Reps

Machine Decline Chest Press — 2 Sets x 10 – 12 Reps

Machine Chest Press — 2 Sets x 10 – 15 Reps

Dumbbell Shoulder Press — 2 Sets x 10 – 12 Reps

Seated Cable Reverse Fly — 2 Sets x 15 Reps

Lying Cable Lateral Raise — 2 Sets x 15 Reps

The Superset Finisher

Machine Lateral Raise and Partial Dumbbell Raise — 2 Sets x 10-15 Reps

Regan Grimes’ Chest and Shoulders Workout Breakdown

As Grime’s rep protocol shows, this bodybuilder likes to go heavy and work towards failure, so he keeps his sets low and his reps in the muscle building range of hypertrophy. Starting with the lying dumbbell chest fly, the big man hits his pectorals and deltoids and will also use secondary muscles for stabilization, such as the biceps and triceps.

Next up is a staple for shoulders and chest that is recommended by body builders past and present. Legends like Dorian Yates and Derek Lunsford regularly use this move because it is effective at working the lower part of the chest, helping to build a fuller appearance in the pecs. For good measure, Grimes then utilizes the traditional straight-forward moving press, similar to the bench press, to help build that barrel of a chest.

Switching to the dumbbell shoulder press, Grimes gets to grips with the front of his shoulders, specifically the anterior deltoid, while using the rest of his shoulder, triceps, trapezius and pecs for stability. He then turns his attention to the rear deltoids with the reverse cable fly. This exercise will also contribute to a huge upper-back.

If you really want to feel the burn, the lying cable lateral raise will get you there. You will need to arrange some furniture and place the bench near a cable station, but the reward will justify the effort. You’ll hit all the major muscles in the shoulder and upper-back but since you are lying down, you will be more isolated with the movement and will have less need to stabilize your body, meaning that all of the right muscles will be targeted here, such as the deltoids and traps.

They do say that the last set is the best set, so Grimes shows a stroke of genius by finishing off with a superset. The Canadian weight crusher utilizes the machine lateral raise to really hammer those shoulders, particularly the medial delts, and then goes all out with partial dumbbell raises to call it a day.

“Do you really feel like you get something out of the partial raises at the end?” asked a curious Instagram follower. “Pretty good at the end of the workout!” replied Grimes. So, here’s the pertinent question: can YOU get to the end of this workout?

To follow Regan Grimes on Instagram, click here. 

Looking after our noggins is non-negotiable. With the world becoming an ever-uncertain place, we really should take the time to center ourselves and keep the chaos of work, family, and politics firmly on the outside from time to time. Studies show that half of the U.S. population experience “frequent” stress in daily life, and this can lead to a variety of problems including poor sleep, anger, anxiety, and broken relationships.

The Headspace app has been shown to have delivered favorable interventions in these areas, reducing stress, providing greater focus, decreased aggression, improved positivity, and better sleep quality. And yet for many of us, mindfulness is a bit of an alien concept. Some people are intimidated by the idea of spending too much time with their brains, while others think it’s reserved for those that have a “new age” style of thinking. Not so, says Dora Kamau, who has contributed to Headspace’s new Mindful Walking series in collaboration with Audible.

The Mindful Walking with Headspace collection is made up of sessions like Walks to Connect, Walks to Release, and Walks to Recenter. Each walk is rooted in therapeutic techniques from mental health experts and covers a variety of subjects from tuning in to the body, through to boosting motivation and practicing acceptance.

Eager to learn more about the benefits of mindful walks, M&F put the pertinent questions to Dora Kamau, who contributed a number of sessions to the series.

Some people are intimidated by the idea of one-on-one time with their mind. What would you say to encourage people to mindfulness a try?

It’s completely normal to feel hesitant about sitting with your own thoughts or being with your mind. But often, the fear or intimidation is more about our assumptions than the actual experience. So, the best way to explore it is by simply trying it, starting small and noticing what’s true for you.

You don’t need to sit for 20 minutes to begin. Try committing to just one minute, then maybe three, and so on. This helps build a sense of familiarity with your mind, which over time can feel less intimidating. It can also be helpful to explore where this sense of intimidation comes from. Getting curious, rather than judgmental, is part of the practice.

One misconception that I usually hear is that meditation is intimidating for those who have a busy mind and so it’s hard for them to empty their mind. Yet, an empty mind is not the goal of the practice. It’s about becoming aware of our thoughts and cultivating a relationship with them.

You don’t have to do it alone either. Guided meditations or practicing with others can make it feel more supportive and less intimidating. Headspace offers helpful structure and encouragement, especially when you’re just starting out.

Why are walks an ideal time to be mindful?

A mindful walk turns a simple movement into a way to reconnect with your body and your surroundings. It’s a chance to notice your breath, the rhythm of your steps, and what’s happening around you in the present moment. And because walking is a natural part of daily life, it’s an easy place to start bringing mindfulness off the cushion and into your everyday routine.

How should we choose the right environment for our mindful walks?

The right environment is whatever space you have access to. Mindfulness is not about finding the perfect spot. It’s about learning to be present wherever you are. So, if you live in a busy city then a sidewalk or a park can offer plenty for you to notice. In fact, practicing in more stimulating environments can strengthen your ability to stay present and focused. If you have access to a quieter or more natural space, that can be helpful too. Nature tends to support a sense of calm and connection.

What matters most is choosing a place where you feel safe and comfortable enough to slow down and pay attention.

Why do you think so many of us need to ‘reconnect’ with ourselves?

There’s so much happening in the world that pulls our attention outward. It’s easy to feel disconnected from ourselves. So, mindfulness offers us a way to come home. It helps us pause and check in with how we’re feeling, both mentally and physically. When we reconnect with ourselves, we can respond to life more thoughtfully instead of reactively. This kind of connection helps us to cultivate a greater sense of emotional clarity, physical well-being, and connection to ourselves, others, and the world around us.

The Mindfulness Walks series also talks about releasing “big” emotions. Why is this important for our mental wellbeing?

Emotions are a natural part of being human. They’re signals from within that help us understand what we need, what matters to us, and where we might be holding pain or tension. But when we ignore or suppress those emotions, they don’t just disappear. They often get stored in the body as stress, tightness, or fatigue, and over time, which can affect both our mental and physical health.

Releasing emotions is not about “getting rid” of them but about giving them space to be felt and understood. When we take time to acknowledge and process what we’re feeling through movement, journaling, conversation, or simply pausing to notice, we create the conditions for those emotions to move through us in a healthier way.

Processing emotions also helps us to make meaning of our experiences. It creates more space internally and it allows us to respond to life with clarity, compassion, and that greater sense of connection to ourselves and others.

Mindfulness has been shown to offer positive physical effects. How does this practice help to reset the nervous system?

When we experience stress, our bodies automatically shift into a reactive state. This is useful for short-term survival, but if we stay there too long, it can take a toll on our health. Mindfulness helps us notice when we’re in that stress response and gently shift into a more regulated state. It gives us a moment to pause, breathe, and choose how we want to respond. This shift from reaction to reflection supports the nervous system and helps us feel more grounded, clear, and emotionally balanced. Over time, practicing mindfulness can increase resilience, improve mood, and create a greater sense of calm and clarity in our daily lives.

Do you have a favorite exercise in the Mindful Walking series?

One of my favorite teachings from this collection is the mindful walk exploring sadness. When we’re feeling sad, that’s when we can tend to feel stuck. This session invites movement while gently exploring the emotion of sadness.

Walking while reflecting on sadness can help us understand it differently and it gives us a chance to feel what’s present without being overwhelmed. There’s something powerful about pairing movement with emotional awareness. It can soften the edges of difficult feelings and help us relate to them in a more compassionate way.

Can people re-listen to these audio tracks? How often should people practice these mindfulness walks?

Yes, you can absolutely revisit the tracks as often as you’d like. Repetition builds familiarity, and consistency is more important when building a new habit or skill.

If you’re new to this, try doing a mindful walk once or twice a week to start. Notice how it feels in your body and your mood afterward. Then you can decide if you’d like to do it more often. These walks are here for whenever you need to reconnect, reset, or simply take a mindful pause in your day.

What do you hope people will get out of participating in Mindful Walks?

I hope people come away with a clearer understanding that mindfulness is not an experience limited to sitting still with your eyes closed. It’s something that can be woven into everyday life. In fact, it’s meant to be woven into every aspect of our lives. It’s a way of being and not just something we “do.” I also hope these practices help people care for their minds and bodies in a practical, nourishing way.

Whether it’s through a short walk, a breath, or simply noticing what’s present, my hope is that people feel more grounded, more connected, and more empowered to meet whatever life brings.

Mindful Walking with Headspace will be released in three parts. To start listening now and get a free audiobook for new users, click here. 

You often hear that you should get all you need from whole foods, which is true in a perfect world. Most of your nutrients need to come from the food you chew. But you don’t live in an ideal world, and your workouts only make up a small part of your day. Supplements would not be needed if you have a personal chef and coaches, but you don’t.

Sometimes during a fat loss phase, you need a helping hand, and that’s where supplements come in. Supplements are of benefit when you have everything else in your shred toolbox squared away. Seeing that the supplement world is murky, I’m bringing Korey Van Wyk, a master’s degree in nutrition from the University of Nebraska–Lincoln and a bachelor’s degree in exercise science from Central College, to sort through your options.

Why You Need Supplements To Shred

The word supplement means something that completes or enhances something else when added to it. And that’s the purpose of supplements, according to Van Wyk, to boost what you are already doing.

“Supplements will provide small, but meaningful, boosts to the results from your training and nutrition plans. When it comes to real gains, the list of effective supplements isn’t long, but some can give you an extra 5-10% improvement,’ explains Van Wyk.

Sure, 10% doesn’t sound like major gains, but Van Wyk warns about users thinking that more will equal more results.

“The trap to avoid with supplements is making them your primary focus,” he explains. “The foundation for achieving outstanding results will always be a nutrition plan and a smart training program that aligns with your goals, provides the appropriate amount of challenge, and progresses intelligently. Having a supplement regimen dialed in without that foundation in place is a surefire recipe for subpar results.”

The 6 Best Supplements For Shredding

If you’re in the middle of a fat loss phase, you know how much fun it is, so you must be efficient. These six supplements recommended by Korey Van Wyk will help you shred faster and be photo-ready sooner.

Creatine

Creatine gives your muscles energy during high-intensity efforts, allowing you to get more reps with a heavier weight or sustain faster sprints throughout an interval workout. These performance increases can lead to quicker muscle and fat loss gains.

Van Wyk Recommends: “ For fastest results, I’m still a fan of a loading phase. The recommended dosing for a loading phase is 0.150g/lb per day for 5-7 days. Ideally, you’d split this into 2-4 doses throughout the day, taken with a source of carbs, protein, or both. After the loading phase, you can decrease the dose to .0150g/lb per day to maintain your muscle creatine levels. As for creatine type, creatine monohydrate is still the best and most research-supported form,” explains Van Wyk.

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Soluble Fiber

Soluble fiber forms a thick gel in your stomach that slows food digestion and helps curb appetite. This effect causes you to feel full more quickly during meals and helps you feel fuller for longer after those meals, which is excellent for fat loss.

Van Wyk Recommends: Consume 5-10g of supplemental psyllium fiber or glucomannan in 8 to 16 ounces of liquid about 30 minutes before each meal. Start on the low end and slowly increase the amount to avoid unwanted bloating.

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Caffeine + L-theanine

Caffeine is a central nervous system stimulant that boosts alertness, focus, and motivation. When in a shred phase, this boost in energy can help you stay consistent with your workouts and reduce your perception of pain. However, if you’re a coffee lover, Van Wyk recommends adding L-theanine for an extra jumpstart.

“If you want to enhance the effects of the caffeine you’re already using, try pairing it with the amino acid L-theanine. Because of its impact on brain neurotransmitters, L-theanine can promote alertness and dampen unwanted side effects like jitteriness, anxiousness, and irritability,” explains Van Wyk.

Van Wyk Recommends: The recommended dose for caffeine is 3-6mg/kg taken 30 to 60 minutes before your workout. When pairing with L-theanine, use a 1:1 or 2:1 ratio of L-theanine to caffeine. When you take 200mg of caffeine, you will take 200-400mg of L-theanine.

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Theacrine

Try Theanine if you already guzzle enough coffee and bounce off the walls. It is very similar to caffeine and will produce similar effects because it will boost cognitive energy, motivation, and focus, while decreasing perceptions of pain. However, its slight structural differences lead to a slower onset of effects, resulting in fewer side effects.

Van Wyk Recommends: “The recommended dose is 100 to 300mg taken 60 to 90 minutes before your workout. Look for the registered trademark version, TeaCrine. Theacrine stays in your system longer than caffeine, so you’ll want to avoid it within 8 hours of sleep,” says Van Wyk.

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Beta-alanine

Beta-alanine enhances the performance of any high-intensity activity lasting between 30 seconds and 10 minutes. Beta-alanine works by increasing the level of carnosine in the muscles. Carnosine is a buffer that delays lactic acid buildup, which develops when your muscles work hard for more than ~30 seconds. This effect allows you to work at a high intensity for longer, which can lead to better shred results.

Van Wyk Recommends: An ideal dose is between 4 and 6g/day, split into 2 to 4 doses taken throughout the day. A common side effect is paresthesia, a harmless skin-tingling effect. However, take it with food or in smaller, more frequent doses to avoid that effect. When choosing a product, look for the registered trademark version, CarnoSyn.

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Ashwagandha

Ashwagandha is an herb belonging to a class of botanicals known as adaptogens. These are known for their ability to help your body and mind become more resilient to stress. Ashwagandha has gained attention for its potential to enhance physical performance and recovery due to its ability to reduce cortisol levels while increasing testosterone. It exerts anti-inflammatory and antioxidant effects, which may further support improved recovery.

Van Wyk Recommends: The recommended dose is 300-600mg/day of ashwagandha extract such as KSM-66 or Sensoril. While consistent, daily dosing is the most crucial part of ashwagandha; some may feel a mild energizing effect after taking it. If that’s the case, taking your dose 30-60 minutes before your workout may be helpful.

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Now, Williams is readying for the hotly anticipated 2025 World’s Strongest Man contest, and in an exclusive chat with M&F, the record-breaking athlete explains what separates the warriors from the weaklings.

The 2017 and 2018 Australia’s Strongest Man, Eddie Williams has a voice that should be heard on records, but he spends the majority of his time smashing them instead. The strength athlete holds the Guinness World Record for pulling a tank over 10 meters in 36.65 seconds and set another world record in 2023, when he appeared at the Giants Live Strongman Classic at the Royal Albert Hall in London and carried two uneven Nicol stones for 31.66 meters.

With one stone weighing 251 pounds (114 kilograms) and the other a whopping 306 pounds (139 kilograms), this feat remains unmatched, but one result that Williams is chasing with more vigor than ever before is the title of World’s Strongest Man. With just days away from the competition, Williams told M&F exactly what can make all the difference in each event.

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Eddie Williams Proves There’s No Gain Without Pain in Strongman

“What I put it down to is the pain threshold,” explains the crushing crooner. “Whoever’s willing to go to those dark places and just really fight through your hands, feeling like the rings are going to cut through your hands. So, it just shows, it’s not only about being strong, it’s also being able to just hold on, even when you’re like, ‘I’m probably going to break a finger.’ It’s that kind of grit.”

One of the biggest challenges that strongman athletes face is the irregular and unpredictable weights that they must conquer. “When I got the Guinness World Record for pulling a tank, how do you train for that? Use a cow?” jokes Williams. “You use a car, but a car rolls and builds up momentum. A tank is totally different.”

As a lone strongman competitor in Adelaide, Williams had to charm the owner of his local fitness center, the Strength Lab Gym to store all of his unconventional exercise equipment. “I don’t think she expected that I would bring everything. Atlas stones… yoke. Now she’s like, ‘you can bring it in, on one condition: you can’t break anything,’” he shares. “And I think I’ve broken more things than anyone else in the gym.”

Fortunately, Williams is willing to pay things forward for the next generation, allowing up and comers like BJ Stone to play with his taxing toys. “I’m excited for him,” says Williams. “We train quite a bit together.” It’s abundantly clear that William’s is an inspirational athlete and is building a strongman empire in South Australia.

Eddie Williams is Looking to Progress in the 2025 World’s Strongest Man

Shortly after his impressive fifth place at the 2019 World’s Strongest Man event, Williams took around 2-years off the from the sport. While his return has seen him break records, the athlete is also hoping to progress in WSM. Six months ago, The Walker Corporation, where he works as a security guard, became what Williams regards as a “game changing” sponsor who not only give him the time he needs to train, but they also use his singing prowess at company events, too. Being able to focus more hours on strongman is paying dividends, and saw the big Aussie qualify early for the 2025 WSM by placing third in last year’s Giants Live Strongman Championships in Las Vegas.

“I love Strongman, because you learn so much about yourself at competitions,” explains the multi-talented star who has serenaded Arnold Schwarzenegger and often takes the mic following an event, much to the delight of audiences around the world. “So, as much as this is a competition about the top 20 guys, 27 guys in the world, it’s a way for me to learn more about myself, so then I can improve every competition.”

The 2025 SBD World’s Strongest Man competition takes place in Sacramento, California, on May 15-18. For ticket info, click here.

To follow Eddie Williams on Instagram, click here.

Others don’t have the hip mobility or recovery bandwidth to make barbell rows happen, but fear not. Skipping the barbell bent-over row doesn’t mean you’re kicked out of the Lat club.

Here, I will explain what makes the barbell bent-over row a great back builder, what to look for in an alternative, and five exercises to build size, strength, and pulling power without fear of losing your sweet gains.

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What Makes The Barbell Bent-Over Row Effective?

The barbell bent-over row is a back-day staple for a reason: it checks every box for building upper-body size and strength, and its ability to give you wings. Here’s why it’s so effective:

Total Back Development: This compound movement targets the lats, traps, rhomboids, and rear delts simultaneously, while engaging your biceps and strengthening the lower back through an isometric contraction. Few barbell exercises target as many back muscles at the same time.

You Can Go Heavy: Due to the barbell’s stability, you can move serious weight with this row, making it an excellent choice for progressive overload and long-term strength gains.

Reinforces Hip Hinge Form: The bent-over position requires strength from the lower back and hamstrings and a significant dose of core stability. It helps strengthen the same mechanics needed for deadlifts and Olympic lifts.

Strength Carryover: Getting stronger with the barbell bent-over row improves your deadlift lockout and chin-ups, due to the increased strength in your upper and lower back.

But for all the benefits, the barbell row isn’t for everyone, especially if you’re nursing a cranky lower back or struggling to maintain good form. That’s where smart alternatives come in.

What To Look For In A Good Alternative

If the barbell bent-over row is a no-go for you, don’t worry, you’re not out of options. A great alternative should still provide the back-building benefits without beating you up. Here’s what to look for:

Targets the Right Muscles: The goal remains to hit your lats, traps, rhomboids, and rear delts. If an exercise doesn’t train them, it’s out.

Mimics the Same Motion: Barbell rows involve pulling the weight at a horizontal angle. A good alternative will maintain a similar motion.

Spine-Friendly: One major issue with bent-over rows is lower back discomfort, especially when fatigue sets in. A viable alternative should reduce unnecessary stress on the spine while allowing you to train hard.

Progressive Overload: To achieve size and strength gains, you need an alternative that allows more volume as you become stronger.

Now, let’s dive into the five best alternatives to the Barbell Bent-Over Row that check all those boxes.

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5 Alternatives To The Barbell Bent-Over Row

These are hand-picked by me, a true lover of the barbell bent-over row and a lifter whose lower back likes to act up when it’s least expected.

Chest-Supported Dumbbell Row

If your lower back fatigues before your lats do, the chest-supported dumbbell row is your fix. By lying face down on an incline bench, you eliminate the need to stabilize your upper and lower back, allowing laser-like focus on your upper back, lats, and rear delts. You get all the upper-back action of a barbell row without the spinal loading. Set the bench at a 30 to 45-degree incline, keeping your chest glued to the pad. Pull your elbows toward your hips and squeeze your shoulder blades at the movement’s top.

Programming Suggestions: 3–4 sets of 12-15 reps.

Seal Row

Think of the Seal Row as the stricter relative of the chest-supported row—the one that doesn’t allow you to have any fun. You lie flat on a bench with the weights below, eliminating the need for anything but your pulling prowess. It hits all the same muscles as the barbell bent-over row, without the need to stabilize your torso. Use a barbell or dumbbells and ensure your bench is positioned high enough for a full range of motion.

Programming Suggestions: 3–4 sets of 6–12 reps.

Meadows Row

The Meadows row is a landmine variation that trains the lats with a deep stretch and powerful contraction. Gripping the bar with one hand at an angle, you pull across your body, creating a line of tension that challenges your back in ways other rows can’t match. It still trains the back muscles but shifts the load laterally, sparing the lower back while stretching the lats more. Hinge at the hips with a slight twist toward the working arm, keep your core braced, and drive your elbow back toward your hip without over-rotating the torso.

Programming Suggestions: 3 sets of 10–15 reps per side, focusing on a deep stretch at the bottom and a firm squeeze at the top.

Romanian Deadlift–Bent-Over Row Combo

The RDL bent-over row combo is a two-in-one exercise that lights up your entire posterior chain. You start each rep with an RDL and then perform a bent-over row, training your lats, traps, and rhomboids. The beauty of this variation is that your lower back gets a break from the hinge position while still training the bent-over row. Lower into an RDL, maintaining a slight knee bend and keeping your back neutral. Once below the knees, pause, row the weight toward your lower ribs, lower it back down, and then stand up to complete the rep.

Programming Suggestions: 3–4 sets of 6–12 reps. Focus on smooth transitions between the RDL and the row.

Stability Unilateral Bent-Over Row

You perform the stability unilateral bent-over row by holding something secure while doing a unilateral bent-over row. You challenge your lats, rhomboids, core, and glutes while reducing lower back fatigue. It mimics the barbell row’s hinge position while training unilaterally, exposing and correcting any strength imbalances for enhanced back development. Stand sideways to a squat rack, take a firm grip, and hinge into the bent-over row position, then perform as usual.

Programming Suggestions: 3 sets of 8–15 reps per side.

The lever decline press machine is a great way to target the lower pectoral muscles while also hammering the triceps and front deltoids used to support the movement. Lesser plans followed, like lower chest workouts, are essential for elite competitors like Lunsford, who must present a fuller, rounded set of pecs for success. So, knowing how to tax this area in an efficient manner is paramount when getting his pump on. The lower portion of the chest may be one of the most neglected areas of the body when it comes to lifting weights, but here’s how Lunsford redresses the balance.

How to Use the Seated Machine Decline Chest Press

Begin by aligning the handles with your lower chest before pressing them outwards, but don’t lock the elbows. Feel the stretch in your chest as you hit the top of the lift and then slowly return the wait with control for added time under tension.

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Why is the Decline Chest Press Effective for the Lower Pecs?

Lunsford is in great company when it comes to this exercise. Six-time Mr Olympia Dorian Yates was a fan of decline bench pressing. He included the movement in his Blood & Guts training series and felt that it was perfect for the lower pecs while also giving his chest an all-over workout.

“Last reps count the most,” said Lunsford, in a recent Instagram post showing his prowess with this particular press. While the traditional flat bench press gives a solid chest workout, the decline direction specifically activates those lower pecs. The machine also offers more stability than a free weight bench because it has the correct loading curve and could prevent injury from strains because you won’t go off track. To build muscle, aim for 3 sets of 10-12 reps.

Derek Lunsford had a great start to 2025, winning the Arnold back in March, and he’s hoping to win the upcoming Pittsburgh Pro before being crowned Mr Olympia for the second time in October. That would make him the 2025 “Triple Crown Champion,” he believes.

“All the days of grind and sacrifice comes down to one moment on stage,” explained Lunsford in another heartfelt IG post for his 1.4+ million followers. With competitors like Nick Walker and Martin Fitzwater, not to mention the 2024 Mr Olympia Samson Dauda threatening his perfect year, each rep on an often-neglected device like the decline press could make all the difference.

To follow Derek Lunsford on Instagram, click here. 

The now-infamous video shows Hall, 37, getting into a fracas outside of his home in North Staffordshire, England, in a situation that continues to escalate until the big man shouts expletives and threatens the people inside of the car, even chasing the vehicle as it attempts to speed off.

Why did Eddie Hall get into a screaming match on his street?

So, what happened? Apparently, cousins Callum Cadwallader and Kevin Walker, along with their respective families, had been out for dinner and decided to park outside of Hall’s family house to take a look on their way home. They were shortly thereafter asked to leave by Eddie’s wife Alexandra on the basis that they were scaring the kids inside, but they stayed in the area a little longer, and that’s when things appear to have blown up, with Hall, who has recently won his first MMA bout and is known as “The Beast,” getting into a screaming match on his own street.

The video has understandably divided observers based on the differing opinions of Hall’s level of aggression and choice of language, alongside his right to defend his family from perceived harassment or danger. On Tuesday May 6, 2025, the strongman released the following statement for his 5.2 million-plus followers on Instagram to try and set the record straight from his point of view.

“This video has been going viral across the internet painting me as a bad guy who smashes cars up, threatens people and upsets kids. Well, the truth is now live on my YouTube channel so please look at both sides of the story before judging!” wrote the strongman. “3 blacked out cars circled my kids home last night at 9pm revving engines, beeping horns, looking into the property and wouldn’t leave when asked to do so… things escalated and here you’re seeing the last 30 seconds of a total of an 18 minute harassment of my kids peaceful place of sanctuary. I ask you to watch the full video on my YouTube channel and tell me you wouldn’t have done the same?!”

While many people criticized Hall’s own behavior, others within the strongman and MMA communities, and those that follow him via Instagram, were quick to show their support. Irish UFC fighter Keifer Crosbie wrote, “Good man Eddie, would have done the exact same!” while another follower echoed the sentiment. “Protect your family at all costs. We understand.” Still, in a comment with more than 3k likes, retired strength competitor Robert Oberst decided to take his own shot at Hall. “You should’ve punched them in the back of the head,” he wrote, in an apparent reference to the illegal strikes made by Hall in his successful MMA debut against Mariusz Pudzianowski.

“I want to reiterate like I did in the YouTube video!!!,” added Hall. “Please no one contact, abuse or harass the people involved in the incident. They have young children, and I don’t want any emotional or especially physical harm whatsoever to come to them or their families. The shame from their backwards video going viral and backfiring on them is enough in my opinion! I mean it!!!” Hopefully, cooler heads will prevail.

Burak King made a life-changing decision three years ago when he approached his hero, Kai Greene, for some training advice during a workout in Boca Raton, FL. The two would go on to become firm gym partners, but King would need to suck it up in order to hang with one of the greatest to ever compete on a bodybuilding stage. Fortunately, the young upstart had a winner’s mindset.

King tells M&F that he competed in 15 bodybuilding competitions before qualifying for his first Olympia in 2022. Now, he’s not only competing on some of the biggest stages around, but he’s also a respected coach, with WWE superstar Roman Reigns among his clients.

“My body has changed dramatically,” says King of his training with Greene. “I’ve learned so much. like the whole training style.” The bodybuilder explains that he’s learned to be more detailed in his approach: Instead of simply training a muscle, he now hits it from every angle. This is evident in the below shoulder workout, designed to tax the deltoids from multiple directions.

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Burak King’s Detailed Deltoid Workout

• Bent-over Barbell Rows (Rear Delt Focused): 4 sets, 20 reps
• Bent-over Shoulder Raise: 3 sets, 20 reps
• Standing Dumbbell Side Lateral Raise: 4 sets, 20 reps
• Standing Dumbbell Front Raise: 3 sets, 20 reps
• Upright Barbell Rows: 3 sets, 20 reps
• Arnold Press: 3 sets, 12 reps
• Seated Dumbbell Press: 3 sets,  20/15/12 reps
• Seated Barbell Smith Machine Press: 4 sets, 20 reps

Burak King’s Workout Breakdown

“We usually start with rear delts and work our way around the shoulder,” explains King. For the uninitiated, the deltoids are the muscle group that provide the shoulder with that “boulder” appearance. Beginning with the bent over barbell rows, he crushes the posterior deltoids (the rear delts). “Elbows high, pull the barbell to your neck,” coaches King. “With the bent-over barbell row we are squeezing the rear delts, traps and the entire upper back for all-round density.”

The rear delts are also worked by the bent over shoulder raises before he turns to the side delts with standing dumbbell side lateral raises. The anterior deltoids (front delts) are up next, courtesy of the standing dumbbell front raise, while the upright barbell rows hammer both the front and sides of his shoulders.

Channeling the legendary Kai Greene, King gives it his all in every workout, and blasts his anterior (front), lateral (side) and posterior (rear) delts with the famed Arnold Press. Concentrating on his front deltoid, the seated dumbbell press is up next and to finish, the seated smith machine press targets the sides of his shoulders one more time. Of course, the added beauty of a detailed shoulder work out like this is that secondary muscle groups will be worked too, such as the biceps, triceps, upper chest, rhomboids, lats, and trapezius.

“I like the weight to go up with each set, for each exercise,” shares King. “Everything is high reps and high volume with short rest periods. We execute each set back-to-back sometimes as one giant set. The focus here is to get a lot of blood in the muscle while focusing on time under tension and deep contractions.”

While most are content with simply getting a working out in, Burak King is sculpting masterpieces under the watchful eye of a legend. With this high-volume, high-intensity onslaught, your delts will deliver. And, if you’re not pushing yourself with a detailed approach like this, you are not training like a true King. Try it for yourself!

To follow Burak King on Instagram, click here. 

How does Nick Walker Fare Against Derek Lunsford?

“Derek’s front double bicep is a thing of beauty when you just glance, right?” observed Sarcev, explaining that Lunsford’s overall shape was something to behold. Still, when pressed by Dennis James to compare Lunsford with Walker, “The Mind” had to make other considerations.

“I was inclined towards Derek because (of the previous point) but I think Nick’s arms and density, he’s just gonna (offer) superpower in that pose. When he squeezes those arms, he’s going to be like holy s***. I think he’s going to take over, even with the better shape of Derek, because Derek doesn’t have great arms (in comparison) right?” Sarcev finally picked Nick when it came to the front double bicep, and Chris Cormier agreed. “I got Nick too,” shared the host.

Still, when it came to the front lat spread, the consensus that Lunsford had the better overall package. The panel was not in agreement over who has the best side chest pose, however. Cormier picked Lunsford, while Sarcev plumped for Walker. Dennis James cast his vote for Walker, showing that the judges at the Pittsburgh Pro will have their work cut out to determine its first Open winner.

“I’ve got Nick all day, in the side chest, to be honest,” explained The Menace. “Side everything,” added Sarcev. And, when it came to discussing the rear double biceps pose, “The Mind” made an exciting prediction. “That’s going to be the closest pose, and that’s going to make the show,” he said.

To watch the whole of Episode 230, where the panel also discussed topics such as other Pittsburgh Pro challengers and Samson Dauda’s guest posing in Germany, see below.

The study, published in the European Journal of Nutrition, showed that low carb diets, regardless of calories, let to better metabolic markers and superior handling of high-fat meals including a reduction in circulating triglycerides, the type of fat that is associated with heart disease.

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How was the study carried out?

Overweight or obese participants aged between 20 and 65 were given three different diets to follow:

1. Meals including carbs (55% of total energy)
2. Meals with low carbs (50g)
3. Calorie restricted meals with low carbs (50g)

What were the results?

“We found that by simply restricting carbohydrates, without enduring extreme calorie restriction, we can reap the metabolic effects associated with short-term fasting,” said Dr Adam Collins, co-author of the study and Associate Professor of Nutrition at the University of Surrey.  “This suggests that periodically reducing our carbohydrate intake could be a more accessible and sustainable way for people to manage and improve their metabolic health.”

Indeed, the data showed that even just one day on a low carb diet brought metabolic benefits, including increased fat burning capability and a lower blood sugar level following meals. The low carb approach also led to an improved insulin balance. The findings suggest that low-carb eating, even in brief doses, may be a powerful tool for enhancing metabolic function and supporting fitness goals like weight loss and improved energy. “This research offers a promising new perspective on dietary interventions for metabolic health and could have an impact on managing conditions such as type 2 diabetes, heart disease and obesity,” concluded Dr Collins.

So, next time you’re tempted to reach for the rice or pile on the pasta just remember that skipping carbs could be a smarter choice. While calorie counting can feel like a full-time job, simply dialing back your carbs—even for a day—can deliver impressive results with far less math.