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Junior Nsemba has become a dominant forward for the Wigan Warriors, helping his team work towards the top end of the Super League table in 2026. And, with his team headed to the exciting “Magic WKND,” where every team competes in the same host stadium for a festival feel, Nsemba is hoping to take the progress that he’s made in recent months and exhilarate his fans some more in Liverpool. To that end, the 6-feet-5-inch player has provided M&F with his three favorite exercises for maximum results. With the Rugby League World Cup taking place later this year, Nsemba is hoping to build some momentum at Magic WKND, as Wigan Warriors are scheduled to face St Helens on July 5. Of course, Wigan will take heart in the fact that they beat St Helens on May 9, en route to winning the Challenge Cup against Hull Kingston Rovers at Wembley .  “We’re extremely proud.,” Nsemba tells M&F . “This season has been bumpy with injuries, but not many things have changed. The players that have stepped...

Whether you’re an athlete dealing with an injury, a gymgoer suffering through each session, or just an individual who needs some proper pain relief, the largest review ever conducted on opioids has found that not only do these drugs often fail to perform, but side effects including addiction mean that the negatives effects often outweigh the positives of taking such pills. What Did the Largest Opioid Study Ever Find? The project , led by researchers at the University of Sydney, looked at the efficiency of several opioid medications like oxycodone, codeine, morphine, and tramadol, across 59 systematic reviews and covering 50-plus pain conditions, to determine the success of these drugs. No doubt, such work is important because opioids are among the most common prescribed treatments for pain. The latest results show, however, that even where opioids alleviate pain, this relief only lasted for a few hours. Worst still, opioids were shown to be barely better than a placebo in many other ...

For most athletes, winning a championship is the destination. For Patrick Mahomes, it’s simply another starting line. The three-time Super Bowl champion has already built a résumé that places him among football’s all-time greats, yet when asked what improvement looks like today, his answer isn’t about records, accolades, or legacy. It’s about recovery. It’s about preparation. And most importantly, it’s about consistency. Speaking with Muscle & Fitness while recovering from what he described as his first major injury , the Kansas City Chiefs quarterback offered a candid look into the habits, routines, and mindset that continue to separate him from the rest of the league. While fans marvel at his impossible throws and highlight-reel improvisation, Mahomes believes his sustained success is rooted in something far less glamorous. “The biggest thing is consistency,” Mahomes says. “Consistency in everything that you do. How you eat, what you put in your body, your film study; It’s al...

Why is 6 a.m. still the busiest time for a treadmill? Because many of us gymgoers still believe in the old adage of  doing cardio before breakfast in order to “burn more fat.” And at face value, it makes sense. You haven’t eaten since dinner, your stomach is empty, and your body should tap into stored fat for energy. Add in a few stories from bodybuilders and influencers swearing by fasted morning cardio, and it’s easy to see why it’s easy to buy into the hype. But there’s a difference between burning more fat during a workout and losing more body fat over time. That difference confuses people. While fasted training increases the use of fat for fuel, it doesn’t necessarily mean you’ll end up leaner. That doesn’t mean fasted workouts are useless, but the problem arises when it’s treated as a magic fat-loss hack rather than what it is: a tool. With the help of a few knowledgeable coaches, we’ll separate physiology from hype, look at what the research says, and answer the question mil...

There’s a big upside to doing biohacking right. You get more energy and vitality than you know what to do with. But then what? Once diet, sleep, training, and recovery finally click into place, that mental clarity makes you ever more curious about what else is out there. Every year, when I attend Dave Asprey’s biohacking conference , I walk away with a handful of interesting ideas. Most things are the same. The familiar faces show up, people walk around sipping butter coffee wearing blue light-blocking glasses, and the usual brands have their booths. But this year, Asprey’s team intentionally went beyond basic biohacking knowing that he’s audience is ready for what’s next. Hence, the name upgrade to “Beyond Biohacking.” Here are five trends that stood out if you’re ready to take your health optimization to another level. News Dave Asprey on How 'Biohacking' Has Help... The health and fitness disruptor is preparin...

With the release of Reebok’s Nano Gym 2.0, a lightweight shoe designed for a variety of sorting activities, we asked the brand’s Director of Training Footwear, Tal Short, how Reebok can construct such low-mass sneakers, yet still offering support for our sweat on. Fitness Essentials The Evolution of Running Shoes These innovations have led us to the pinnacle of performance footwear. Read article How Reebok Made the Nano Gym 2.0 20% Lighter At 10.6 ounces (approximately 300g), Reebok’s second-generation gym shoe is around 20% lighter than the original, but as a “do-it-all” sneaker, how has the company maintained a tight training experience while offering float-like comfort? “We worked on streamlining the design and removing any bulk or unnecessary materials that weren’t crucial to the performance of the shoe,” explains Short, who says that stability remains key. “The upper, specifically, was redeveloped to fea...

2026 IFBB Pittsburgh Pro winner , Michal “Krizo” Krizanek is known for his vascular appearance on stage, but he’s currently utilizing the power in his pins while bulking up for the 2026 Mr. Olympia final. And, in a recently shared video, the Slovakian bodybuilder illustrated his insane leg strength while leaving it all in the gym. Three months out from bodybuilding’s most prestigious show, Krizo is bulking up for brilliance in Las Vegas. “Off season leg day,” he explained in a recent Instagram reel, revealing the epic effort that he places on a super-stacked smith machine. Executing a deep squat during the negative phase, Krizo was then able to crush his quads, glutes, adductors, and core as he powered-up the numerous weighted plates. “Save some muscles for the rest of us,” wrote one impressed IG follower as Krizanek repped it out. Michal Krizanek Reveals His Olympia Prep Leg Workout Bodybuilding fans are excited to see Krizo’s progress, as he is on the comeback trail following his...

The latest episode of the Fit to Serve podcast with Tim Wilkins featured retired United States Marine and founder of Veteran Bushido Brotherhood, Jeric Fry. Fry and Wilkins went on a trip down memory lane to reflect on Fry’s years of service, lessons he learned throughout that journey, and how he was able to break through the struggle of transitioning to civilian life to create opportunities and a community for veterans like himself. A brief recap of the interview would not do the episode justice, so watching the full interview is highly recommended. However, there were five key takeaways that are worth reflecting on because they can help future service members and veterans alike. Pro Tips How Fitness Rebuilt One Marine Veteran's Life Jeric Fry struggled with alcohol, but now thrives as a barber and nonprofit leader. Read article BECOMING A MARINE IS A LONG PROCESS THAT INVOLVES CARDIO Fry went into a ...

GLP-1 style drugs like Ozempic and Wegovy have become a gamechanger in the fight against type 2 diabetes and lowering body fat, but for a significant portion of the population, the drugs have proved to be less successful. This could be attributed to specific resistance to GLP-1s, suggests some startling new science. New Stanford Research Links Genetics to Ozempic and Wegovy Response The new research , coming out of Stanford, and involving teams from England, Scotland, and Australia, has found that genetic variants in the body may limit the ability of an enzyme known as PAM, which has the role of activating hormones such as GLP-1. One of the symptoms of reducing the effectiveness of the PAM enzyme is that gastric emptying is not slowed down as expected. In mice with the same genetic variants, the addition of GLP-1 treatments failed to slow the passage of food through the stomach. “Despite people with the PAM (limiting) variant having higher circulating levels of GLP-1, we saw no evid...