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Barbell Bent-Over Row Form Checklist: Build a Bigger Back Without Lower Back Pain

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Lifters want to see gains sooner, but often blow past a vital part of the lift, the setup. It’s the time when you set yourself up for success, but some don’t take it seriously. It might be okay not to worry about your biceps curl setup, but it’s different for the barbell bent-over row. The barbell bent-over row isn’t complex. Hinge, pull the bar to your torso, and build a bigger back. But many lifters get the setup wrong. Instead, they end up jerking the bar, standing taller with each rep, and wondering why their lower back feels smoked. That means your setup matters just as much as your pull. Start the first rep with a loose hinge, a soft brace, or disengaged lats, and the lift falls apart in a hurry. This checklist breaks down the setup step by step to stop that from happening. It might feel deliberate at first, but repetition makes it automatic. When your setup is tight, your rows get stronger, cleaner, and far more effective. Step-by-Step Barbell Bent-Over Row Checklist There’...
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Arnold Classic Winner Mike Sommerfeld Shares His Formula for Serious Shoulders

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Mike Sommerfeld is preparing for a back-to-back win in the Arnold Classic Physique division in March, but instead of hitting the gym with uncontrolled intensity, this elite bodybuilder is focusing on his form to build massive shoulders . Recently, the man mountain took to Instagram to share what he considers to be the three biggest myths around building the shoulders with lateral raises and shared his truth with more than 785,000 Instagram followers. IFBB MIKE SOMMERFELD – OLYMPIA 2022 PHOTOSHOOT Read article Alongside his successful bodybuilding career as an IFBB Pro, the man they call the “Bad Ass” is also a coach, and fortunately, he’s all about sharing his hard-earned wisdom with those who wish to make their own gains. Focussing on the side delts, Sommerfeld explained that slow progress could be the result of sloppy form when executing the lateral raise : Myth: You need heavy weights to build big side delts Truth: Exercises such as the lateral raise, either using a mach...
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How Army Ranger Janina Simmons Turned Adversity Into Marathon-Level Strength

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The United States Army was created on June 3, 1784, following the disbandment of the original Continental Army that was formed in 1775 and instrumental in the independence of the United States in the Revolutionary War. A lot of history has been made in the over 240 years since then, which makes it very difficult to be the first to do something. Occasionally, you do hear of something remarkable that proves that there is room for growth and new ground to break in a military branch that has been around as long as the Army. Sergeant Major Janina Simmons speaks of this from experience. Simmons has done a lot while wearing the nation’s cloth, but her most famous accomplishments are being the first African American to graduate from U.S. Army Ranger School as well as the first Ranger-qualified woman to earn her current rank. Simmons expressed that the weight of her accomplishments can sometimes be overwhelming, but she clearly proved capable of carrying it. That is because even in the face o...
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King Kamali Talks Importance of Mastering Negative Energy On ‘The Menace Podcast’

On Episode 273 of The Menace Podcast, Dennis James was joined by Chris Cormier, Milos Sarcev, and special guest Shahriar “King” Kamali, who explained why his development in the world of bodybuilding was never derailed by negative voices. The current era of bodybuilding is very much about a pristine appearance on social media, where peace and balance lead to brilliant results, but in the real world, the pressure of competition and the effects of negative voices often serve to stall our progress. One man that was able to stay true to his vision, despite the pressure of being an elite bodybuilder, was King Kamali, who began his career with an overall win at the 1994 NPC Collegiate Nationals and went on to tread the boards at both the Mr. Olympia and Arnold Classic finals. “He can feed off the negative energy, right?” said Sarcev of Kamali. “We were talking about, who, under the circumstances has to have everything in order, to function, and if it’s something negative (it throws them o...
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Ronda Rousey vs. Gina Carano on Netflix: Fight Date, Stats, Age, and Tale of the Tape

Netflix may have announced its first MMA live event this week, with the help of Jake Paul’s MVP banner, but the two women that will go to war are anything but new to the brutal sport. Ronda Rousey will make her return on May 16, 2026, to face fellow women’s MMA pioneer, Gina Carano inside a hexagonal cage and the bout will be contested as a featherweight match with a 145-pound weight limit. Despite their storied careers , Rousey and Carano have never faced each other, and both women have been out of action for many years. So, as fans and critics weight in on the validity of the fight, M&F takes a look at the tale of the tape. Age Comparison: How Old Are Rousey and Carano? Born in Riverside, CA, Ronda Rousey is the younger of the two athletes, and is 39. Gina Carano was born in Dallas TX, and is 43. Ronda Rousey vs Gina Carano: Size and Physical Differences Gina Carano is taller, standing 5’8” to Rousey’s 5’6,” and has predominantly been the heavier of the two athletes. She comp...
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Tonio Burton’s Cable Fly Technique for Boosting Lower Pec Growth

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Tonio Burton rounded out 2025 with a big win at the Mexico Pro and is hoping to make a big impact in 2026. So, to chisel his chest, “The Predator” has shared that he’s a big fan of high to low cable flys. Here’s why you should try them, too. The four-time Mr Olympia finalist is currently enjoying an off-season after opting to spend time with family rather than head to the Arnold in March. Still, after winning the Mexico Pro, the big man is already on the road to September’s Mr. Olympia event. “This is a sign to go get your grizzly on,” commented Burton in a recent Instagram post, demonstrating his desire to make gains with the high to low cable fly. Training Tonio Burton’s Pre-Olympia Heavy Incline ISO Press... The Predator is looking to bring the perfect package to the Olympia stage. Read article What Is the High-to-Low Cable Fly? Also known as a costal cable fly, this movement is predominantly used for targeting the lower pec area of the chest . The principle is to positi...
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Larry Wheels Slaps Live Streamer ‘Deen the Great’; Tiki Ghosn Follows With Elbow in Viral Clash

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Live streamer “Deen The Great” has had quite a week after being slapped by powerlifter-turned-bodybuilder Larry Wheels , and then elbowed by retired UFC star Tiki Ghosn. What Happened Between Larry Wheels and Deen The Great? On Tuesday, Feb 17, 2026, footage emerge of Larry Wheels slapping Nurideen Shabazz, a young boxer with a pro record of 1-0-0 during a heated confrontation on a Kick live stream. According to onlookers, Shabazz, who goes by the nickname “Deen The Great” had apparently asked Wheels if he could hug his wife. While Rampage Jackson, who was also in the group, had tried to calm things down, Shabazz continued to get in Wheels’ face and said, “His wife up for grabs.” The popular bodybuilder and social media fitness star then unloaded a massive slap with his right hand, flooring Shabazz. “Don’t play with me,” wrote Wheels in a subsequent post on X showing how the viral moment went down. don’t think you can troll me IRL, respectfully. pic.twitter.com/2wJLyZO2nu — Larry...
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Beyond Macros: How to Read Food Labels Like a Pro

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Walk down any supplement or snack aisle and you’ll see the same pattern: bold claims of high protein, low sugar, keto ‑ friendly, or macro ‑ approved. For many fitness ‑ minded consumers, reading a food label begins and ends with calories, protein, carbohydrates, and fat. While those numbers matter, they tell only part of the story. If your goal is long ‑ term health, performance, and body composition—not just hitting today’s macros—you need to look deeper. The ingredient list often reveals “hidden” components that may negatively affect gut health, metabolic function, inflammation, and overall well ‑ being when consumed chronically. This is especially relevant during periods when protein intake is high, such as bulking phases, fat ‑ loss diets, or busy lifestyles that incorporate protein bars and powders into the overall diet. This article will help you become a more advanced, savvy label reader—going beyond macros and into ingredient quality—so you can make informed choices that tru...
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Sam Sulek’s 2026 Arnold Classic Prep: Calories, Weight Cut Strategy, and How He’s Dialing It All In

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Sam Sulek is almost set to make his pro debut and enter the Arnold Classic, so the decisions that he makes in the run up to the most important night of his bodybuilding career to date are critical. Fortunately, the 24-year-old remains characteristically chilled about this monumental moment, but he did share some strategy in a recent YouTube video . Sulek went from social media star to bona fide bodybuilder when he earned his IFBB Pro card by racking up a win in the Classic Physique division of the 2025 NPC Arnold Amateur . This year, he’ll join the pros in Columbus, Ohio. So, to perfect his physique, the influencer explained that he’s currently eating around 2,600 calories per day while leaning down for the stage, but he’s not opposed to bumping that up a little in the coming days, if he feels that his training requires the extra fuel. This flexibility has been a hallmark of his Arnold prep. News Why Sam Sulek's Coaching Himself for the Arno... The influencer-turned-bodybuil...
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Firefighter and Strongman Doug Hardtke Makes Fitness a Foundation

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Muscle & Fitness has been reaching and inspiring many people to focus on fitness for decades. Whether it’s on social media or our digital content today or the print magazines that helped build the legacy of the brand, there’s a good chance that someone that has made health a priority encountered M&F at some point. For firefighter Doug Hardtke, it was the latter. Hardtke recalled having several of the print issues on hand to look at whenever he needed information or inspiration. “I was reading them 24/7. I was bringing them to school, and that was my thing.” Doug Hardtke Chi-Town Childhood Hardtke grew up in the suburbs of Chicago, IL and was surrounded by family. He shared that he was one of 30 cousins, and they all lived in the area then and now. He is now a father of two and lives just nine blocks from where he grew up. “That’s just a part of who we are,” he said. Chicago is one of America’s most established sports towns, and that included football. Hardtke lived to...
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