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10 Pallof Press Variations That Build a Stronger Core and Boost Strength Performance

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At first glance, the Pallof press looks easy. You stand side-on to the resistance and press out, then back, without rotating or losing your balance. You can’t feel it or load it as you would in a traditional strength exercise , so many dismiss it. The Pallof press is frowned upon because lifters miss the nuisance of it. Your core’s job is to resist movement, stabilize your spine, and transfer force under heavy loads. That’s where the Pallof press shines. The Pallof press trains your core to remain stable as you move and resist. That ability, resisting rotation and maintaining position, separates lifters who leak strength from those who stay tight while getting after it. But many stop at the standard version. Once you start layering in different stances, positions, and stability challenges, the Pallof press becomes another effective tool for strengthening the core. Full-Body Exercises Is the Pallof Press the Best Core Exercise Ever? We take a deep dive into the mechanics behind...
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Eric Janicki’s Cable Back Workout: Build a Wider, Stronger Upper Body Without Heavy Weights

Eric Janicki appears more jacked than ever as he follows up on the success of earning his IFBB Pro Card last year. With even loftier goals for 2026, the popular bodybuilder and social media influencer knows that variety is the key to crushing your muscle building goals. When it comes to the upper back and shoulders, a full stretch without risking injury is a winning combination, so Janicki recently hooked himself up with a clever cable based back and shoulder session. Here’s how to try it yourself. This particular masterclass for gaining mass was demonstrated in a branch of Planet Fitness, “because you don’t need a world class gym to have an amazing workout,” wrote the big man via an Instagram post. Apparently, all you need is a “high level of execution, intensity,” and a cable station to get going. Eric Janicki’s Cable Back Workout Routine (Step-by-Step) Here are the exercise, in the order shown on Janicki’s Instagram reel. For single arm exercises, complete the sets and reps per ...
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What Happens When You Stop Ozempic or Mounjaro? New Study Reveals Surprising Weight-Loss Results

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Injectable GLP-1 hormone agonists like Ozempic and Mounjaro are known to reduce appetite and can result in significant weight loss, but what happens when you stop taking them? A new study from the Cleveland Clinic looked at almost 8,000 patients to find out, and the results are in. The new study, published by the Journal of Diabetes, Obesity and Metabolism comes after a previous analysis suggested that people tend to regain their unwanted weight quickly after discontinuing use. While that previous review had been based on set programs and randomized trials, the new research looked at what was happening in the real world, where people are able to chop and change their weight losing strategies. Functional Medicine Is Weight Loss With the New Injectable Meds Sustai... A new class of medications were developed and prescribed for weight loss. Read article How the Cleveland Clinic Conducted This Ozempic Study 7,938 overweight or obese adults in Ohio and Florida began treatment wi...
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Jen Gottlieb Reveals The Necessary Skill Most Trainers Rarely Work On

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Most people in fitness know how to train. That’s not the problem. The issue is they don’t know how to talk about it. That’s what stood out most in a conversation with author and keynote speaker Jen Gottlieb. Before she became a speaker and entrepreneur, she was a personal trainer herself – someone who understood the work, but struggled with the part that actually gets people in the door: communication. “You go from being able to hide behind a role,” she told Muscle & Fitness, “to having to actually be yourself, and you’re risking being judged.” For a lot of trainers and fitness creators, that fear shows up in familiar ways—overthinking, hesitation, or waiting until everything feels perfect before posting anything at all. But as Gottlieb sees it, finding your voice isn’t about confidence showing up first. It’s about putting in the reps until it does. And in a space where attention is tied directly to opportunity, learning how to communicate might matter just as much as knowing h...
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The Best Supplement Stack for Longevity, Recovery, and Muscle Growth (Backed by Science)

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What if a simple, widely available supplement could actually slow the aging process itself? In a landmark clinical trial involving nearly 800 adults over age 70, researchers found that daily omega-3 supplementation, the same fish-oil compound most people buy off the shelf, was associated with a measurable slowdown in biological aging after three years, as gauged by next-generation DNA methylation clocks. On average, participants taking omega-3s had biological ages roughly three months younger than their chronological age, a statistically small but biologically significant shift that suggests even modest nutritional interventions can influence the pace of aging at the molecular level. The supplement industry thrives on confusion. Every week there is a new compound, a new blend, a new promise. Better recovery. Faster fat loss. Anti aging in a bottle. Most of it does not hold up . I do not approach supplementation based on trends. I look for consistency in the data, repeatable outcome...
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7 Bodybuilders Who Became WWE Superstars and Made It to WrestleMania

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Bodybuilders are celebrated for their discipline, muscularity, and charisma on stage, but swapping poses for powerslams requires these athletes to maintain their phenomenal physiques while being tested in the pro wrestling ring. Many bodybuilders have crossed over to WWE with varying success, but a select few have used their larger-than-life presence on the competitive stage, to go all the way to WrestleMania. With that in mind, M&F takes a look at seven bona fide bodybuilders, who bodyslammed their way to pro wrestling’s greatest event. WWE Ultimate Warrior James “Ultimate Warrior” Hellwig set the pace for intensity in a pro wrestling ring, becoming one of the most popular WWE Superstars of all time, but he first found the spotlight as a competitive amateur bodybuilder, winning the NPC Mr Georgia title in 1984. Hellwig made his professional wrestling debut in 1985, alongside Steve Borden, and would climb to the top of the WWE mountain by beating Hulk Hogan at WrestleMania 6...
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Gareth Sapstead Shares 100 Ways You Can Transform Your Physique—Starting with Your Mind

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When you stop and admire Olympia-winning physiques such as Chris Bumstead and Latorya Watts, you immediately see balanced muscle development and low levels of body fat. You’re next assumption is to perhaps think that acquiring this level of body transformation perfection is entirely a physical process. The hard truth is, according to trainer and author Gareth Sapstead, gaining hardbody status takes many more steps than just logging steps on the Stairmaster or adding extra sets to your weightroom sessions. “The physical changes are what people see,” explains Gareth Sapstead, CSCS , author of the new book, 100 Best Physique Workouts. “But they are really the downstream effect of a much deeper process.” The UK-based strength and physique coach, author, and founder of Team EPT Coaching and EPT Lab . Over the past 20 years, he has advanced through the coaching ranks by working with a diverse range of clients, while developing a specialty in physique transformation grounded in both scien...
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UFC Renews Partnership With HSS to Boost Fighter Recovery

UFC have announced that the leading mixed martial arts organization will continue to work with Hospital for Special surgery, extending their partnership in a new multiyear agreement. What Is Hospital for Special Surgery (HSS)? HSS was founded in 1863 and has become one of the world’s leading centers dedicated to musculoskeletal health. In 2017, the group was named as the UFC’s first official hospital partner ,  and has maintained its aim of helping athletes to recover following injury, helping to add longevity to the career’s of UFC fighters. “HSS has been a trusted partner for nearly a decade,” said Dr Duncan French, who is the Senior Vice President of the UFC Performance Institute. “Their expertise has been instrumental in UFC providing industry leading services for injury prevention, treatment, and recovery for the athletes who compete in the Octagon. Together, we’ll continue to ensure UFC athletes have access to the highest level of medical care and support in combat sports.”...
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Ty Myers Turned a Torn ACL into A Texas Music Triumph

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Don’t be fooled by the combination of baby‑face innocence and “old soul” musical instincts—Ty Myers can command any stage with Texas‑football‑level swagger. He’s already earned that right. Myers has been sharpening his songwriting skills since before the age of 10, which helps explain why his mature, soulful lyrics have already drawn comparisons to icons like John Mayer. At 18, he’s just dropped a new album, Heavy on the Soul, a highly anticipated follow‑up to his gold‑certified debut, The Select, which featured the platinum‑selling “Ends of the Earth.” His music has already surpassed a billion streams, another line on a young résumé deeper than many veteran artists. What looks like pure prodigy‑level talent might seem like the obvious explanation for his near‑overnight rise, but ask Myers why things took off so fast and he might just point to the scarred, once‑calcified knee he wrecked on the Texas gridiron as the true catalyst for his faster‑than‑expected country career. And for...
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