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Law enforcement officers’ risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful reminder of these risks and he shares his 18 Week Police Workout Program to help you get strong and and fit for the force. After a devastating 60-foot fall from a freeway while on duty, Bereta’s...

The barbell bench press is the king of the bench press jungle, but the dumbbell bench press is striding with it side by side. Barbell variations allow you to move more weight due to their fixed range of motion, but dumbbell bench press variations offer more freedom of movement. Why does that matter? Isn’t more weight the be-all and end-all? It matters for three reasons. First, the freedom of pressing with dumbbells is joint-friendly, which is vital if the upper body joints are angry...

You know how it is. You picked something up that fought back and won. Or maybe you fell and broke a bone. Maybe you threw out your back. Perhaps you just woke up one day with “mystery pain.” But one way or another, at some point in your life, you’ve found yourself injured and unable to do the things you normally do. Many of us will simply think, “Screw it. This sucks, and now I’m just going to sit and do nothing till this heals.” While bleep-it mode may be the default for some, I’m here to...

Pull-ups are a challenging yet rewarding exercise that builds upper body strength, particularly in the back, shoulders, and arms. Whether you’re aiming to achieve your first pull-up or increase your current number, this pull-up progression guide will help you get there. Workout Tips How to Improve Your Pull-Up Technique Fix your routine for better results. Read article Assess Your Starting Point Before beginning a pull-up progression, it’s essential to assess your current level of...

We’re only as strong as our weakest links, really – so it’s in order for us to give ourselves a once-over to see what needs to be done to get the most out of our workouts and hit the muscles we’re trying to stimulate into solid growth and development. With that said, you could be a straight beast in the weightroom, where lifting heavy ain’t no thang. Good on you for training hard and getting some solid results in the process. Though the muscle is there, and the firing capacity is too, it’s...

Personal trainers frequently hear women express a desire to “tone up” while at the same time having fear of getting “bulky” or looking “manly.” The common misconception is that lifting heavy weights for women will make their muscles big and beefy, and instead, they often opt for light weights with high repetitions, hoping instead to gain long, lean muscles. Ladies, let me respectfully tell you: Lifting heavy will not make you look like a gigantic bodybuilder. It’s time to drop the myths and...

Lifting heavy is about so much more than just looking good—though you’ll love the results there too. It’s about feeling strong, capable, and confident in your own skin. It’s also about challenging societal norms that tell women to be small and take up less space. It’s time to break those barriers and claim your strength, both inside and out. So, go ahead: With this 8-week Strength Program for Women, you can confidently pick up those weights, challenge yourself, and discover just how strong...

The classic pushup will never go out of style, but it can get dull, especially for those able to knock out a few sets of 20 or more reps with relative ease. However, many excellent variations exist, including the one with the coolest exercise name ever, the TRX Atomic Pushup. This isn’t just your garden-variety pushup. It’s a full-body move that leverages the instability of TRX suspension to increase the intensity of the traditional pushup. It’s great for those who thrive on intensity and...

The measure of a healthy diet has long been up for debate, but the old staple of following a specific calorie intake, or making sure that you eat the right ratio of proteins, fats, and carbs, should also be joined by a consideration of how much of the food that you eat is pro-inflammatory and the benefits of an anti-inflammatory diet, suggest scientists at Ohio State University. Here’s what you need to know. Those of us who complete regular exercise sessions and want to try and make sure...

Rapid drop-catch training is a unique way to help elevate your fitness routine. It’s an effective, yet underutilized method that incorporates exercises that are designed to improve quickness and stability. It not only helps builds strength but also enhances your body’s ability to respond to sudden changes. By preparing your muscles and nervous system to react faster and move more efficiently, you can improve coordination, power, and fitness across the board, setting the foundation for peak...

The Olympia stage is where dreamers become contenders, contenders evolve into champions, and champions transition to legends. The 60th edition of Joe Weider’s Olympia Fitness and Performance Weekend featured all the above and then some. Fans that watched the action live on pay-per-view or in attendance from the amazing Resorts World Theater were fortunate enough to see past champions be honored, present champions own the big stage, and future champions were inspired by all of the above. Many...

1. Despite the addition of numerous divisions and weight classes since the Olympia’s inception in 1965, only the winner of the open bodybuilding competition can claim the title of “Mr. Olympia.” 2. The first Joe Weider’s Mr. Olympia competition was held on September 18, 1965, at the Brooklyn Academy of Music in Brooklyn, NY. Shutterstock 3. Larry Scott was crowned the first Mr. Olympia. Literally “crowned” – the original first-place trophy was a jeweled crown. Scott won again in 1966...

Let’s say 99% of people who lift want bigger arms, and the other 1% are just lying to themselves, can making gains to your guns be achieved without bogarting the squat rack with curls? Maybe! If you’re looking for a way to build size in your biceps and triceps without adding unnecessary stress to your upper body joints, you only need one piece of equipment: the resistance band. Bands are perfect for lifters pushed for time or anyone working out at home because they can deliver a workout...

Our body relies on electricity and electromagnetics for many processes to work optimally. Not the kind, however, that keeps our homes well-lit and our phones charged, but one that’s more subtle on the surface yet meaningful on the cellular level. Pulsed electromagnetic frequency (PEMF) therapies have made their way into sports team recovery rooms, longevity clinics, biohacking centers, and even residential settings. Its purpose? To provide just the right amount of cellular “hormetic” stress...

Adventures keep you young. They provide excitement, motivation, and something to look forward to. So take that trip, go on that adventure, and stay fit in the process. You’ll find that the journey itself is the key to a healthier, happier you, no matter your age. Sometimes however, leaving the comfort of your home gym or neighborhood training facility leave many people struggling to maintain any type of consistent training program. That doesn’t need to be the case. With a solid program, you...

In bodybuilding, Joe Weider’s Olympia is the ultimate proving ground. With the Mr. Olympia bodybuilding competition looming on the horizon, we look at 13 legendary bodybuilders. Men who seized the opportunity of a lifetime, immortalized their names, and in the process, helped us remember that greatness endures. Olympia history is real-life drama unfolding right then and there, unscripted and unexpected that brings us to our feet and makes us say, “Yeah, I was there. I saw it. I remember.”...

In the hallowed halls of bodybuilding, there’s no prize more coveted, no symbol more iconic than the Sandow Trophy. Hoisted triumphantly overhead by legends like Arnold Schwarzenegger, Lee Haney, Dorian Yates, Ronnie Coleman, and Jay Cutler, this majestic statue is a tribute to a pioneer of the sport: Eugen Sandow. The Embodiment of Bodybuilding The Sandow Trophy’s journey mirrors the evolution of bodybuilding itself. The first trophy, a gold-plated statuette awarded at Sandow’s 1901 “The...

Eryn Henry, Financial Professional at Rise North Capital and CrossFit athlete is what you’d call untraditional in the financial world. Her holistic approach to helping young people, like herself, meet their financial goals with the mindset that “health is wealth” differentiates her from others—backed by a tax-free saving plan. How many times have you been told to prioritize your physical health, either by doctors, fitness coaches, or family members? As a competitive soccer player myself...

If you were to pay a trainer, nutritionist, or coach to help you reach your fitness goals, then you would have to invest in that expert to help you. Imagine how much it would cost to hire someone that is established as one of the premiere experts in the world. The cost would increase significantly. What if you were able to sit in the same room with many of those experts and learn from all of them in one weekend? That is exactly what Michael Palmieri of Dominate Your Game has done, and you...

M&F first checked in with rock frontman Chris Daughtry back in 2013. The Grammy-nominated, multi-platinum rock artist was already deeply immersed in gym culture, proudly showcasing a chiseled physique after shedding his self-proclaimed “skinny fat” phase from a few years prior. At 33, he was in the best shape of his life, and his band, Daughtry, was gearing up to release their fourth studio album, “Baptized.” He was living the dream. Eleven years on, Daughtry, now 44, still thrives as a...