muscle

One of the biggest topics of discussion in bodybuilding is the future of two-time Mr. Olympia Mamdouh Elssbiay, better known to many as Big Ramy. Ever since his fifth-place finish at the 2022 Olympia, fans and experts have wondered whether the Egyptian legend should continue to seek redemption...

When people think of muscle, the first bodypart to come to mind is the biceps. Of course, the triceps make up the majority of the upper arm, so they need attention as well. Big arms can make a big statement in bodybuilding, but who has the biggest of them all? It would be very difficult to...

Nick Walker is one of the most popular bodybuilders in the IFBB Pro League, and “the Mutant” has a lot of fans that feel he can eventually win the Mr. Olympia contest. Walker was third to Hadi Choopan and Derek Lunsford in 2022, and he’s coming off a second-place finish at the 2023 Arnold...

Tanktop season is right around the corner, and what pairs better with a sleeveless top than sculpted, toned arms? Not much. However, many women feel intimidated when bearing arms in the summer. For some, the arms are a “trouble zone” area, where many of us feel like we’re holding on to more fat...

If you’ve picked up a dumbbell or any weight, you’ve probably heard the term “isolation exercise” tossed around. In theory, isolation exercises are meant to target one muscle group—in reality, that’s not normally the case. No single muscle truly works in “isolation” because the human body is a...

One of the best components of the IFBB Pro League is that it’s a true international sport. Competitors from around the world can face off and pose down to determine who the best is. There has been a lot of growth in Germany in recent years thanks to Urs Kalecinski and Mike Sommerfeld. But, which...

Eggs are a constant source of research and differing opinion, since they are such a staple food for millions of us, but much of the information that is written about eggs is focussed on “regular” people and only looks at topics such as cholesterol as relates to heart disease, or simply how many...

There have been several notable upsets in sports. Examples include the U.S. Olympic hockey team defeating Russia in 1980, George Foreman shocking the world by defeating Michael Moorer to win the world title at the age of 45, and the New York Giants pulling off the miracle win against the New...

Not everyone has bodybuilder-size calves—this writer sadly included. But if your calves need growth, you can still do what Arnold Schwarzenegger once did: Work on them—daily if necessary. You can begin your quest for quality calves by trying out some of the moves below—hurry, because shorts...

Athletically speaking, there’s very few things more visually appealing than watching an NBA star dunk a basketball or an NFL wide receiver elevate to catch a football, or an Olympic-caliber sprinter run a sub-10-second 100 meters. What do these feats have in common? These displays of power are...

Flexibility is important for athletes (and non-athletes alike) which is why stretching is a key component in many active individuals’ fitness regimens. Gaining greater flexibility can lessen your chances of injuries, increase ROM (Range of Motion), and make everyday activities feel more...

Working out with a single dumbbell may sound foolish, but imagine the following scenarios. You walk into the gym, ready to roll, and it is packed, and most of the equipment is taken. This makes completing your current program an annoying challenge. Or the will to train is strong, but time is...

Competing on a bodybuilding stage for the first time can be nerve-wrecking, but it doesn’t have to be as intense as you may think. There are ways to prepare for that experience so you can put your best foot forward when you make your competitive debut. IFBB Pro League Women’s Chairperson and...

Former M&F cover models Frank Sepe and Don Saladino may be known for their “Sleeveless” workouts, but they are about much more than arm training. They push themselves hard on leg day too. As they do with their other workouts, Sepe and Saladino find ways to make lower body exercises more...

Split squats, lunges, squats, leg presses, and deadlift variations get most of the love in your leg routine because they’re responsible for most of your leg gains. But a neglected exercise often gets overlooked in many lifters’ routines in the step up exercise. It looks so simple because all you...

When you want to improve the way you look, move, training efficiency, and the ability to lift more weight, supersets are the bomb. You can pair almost any exercise together to build muscle, lose fat or bring up a lagging body part. You’ll do more work in less time and hit the showers early while...

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There is such a proliferation of divisions in women’s bodybuilding and figure competition that it is often difficult to keep track or understand the standards of each. First, there was Bodybuilding followed by the Fitness division, in which athlete performance was very important in addition to...

Maintaining a high level of performance during your workouts while in a calorie deficit can be tough. Use these tips to make it a bit easier for yourself. Performance is easily sustained when caloric intake is plentiful. When food intake is high, the body has a surplus of energy available to...

The “Sleeveless” duo of Don Saladino and Frank Sepe recently took to Instagram Live on the Muscle & Fitness IG page to share a shoulders and triceps workout, and they want you to take it for a spin as well. “There are so many different shoulder workouts. Today, we’re going to do a volume one,”...