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The notion that strength training is a valuable tool for enjoying longer lives is nothing new, and the same is true for cardio, but a new study has found that weekly training plans that include both disciplines are best when it comes to leaning into your longevity. Here’s what you need to know. New Study Examines Exercise Habits of 150,000 Adults The latest findings, published in the British Journal of Sports Medicine , were based on data from almost 150,000 adults across three long term studies, and found that adults who averaged 90 to 120 minutes of weekly strength training, including resistance exercises such as pushups, squats, lunges, and weightlifting, had their risk of early death reduced by an average 13% from all causes. Significantly, those who undertook this amount of strength training had a 19% lower risk of heart disease, and a 27% lesser risk from neurological conditions such as Alzheimer’s when compared with those who avoided such workouts. Why Combining Cardio and W...

Now is not the time for Riley Green to slow down, even if the grind may be slowly catching up with him. By all accounts, the “Worst Way” singer is in the midst of living his best life. The North American leg of his 2026 Cowboy As It Gets tour is in full swing, just months removed from a run of sold‑out shows in Australia. On the charts, his hot streak hasn’t cooled—“Change My Mind” hit No. 1 in June, he just dropped the video for his latest single “Think As I Drunk,” and Sept. 18 is already circled for the release of his next album, That’s Just Me . And now the five-time ACM-Award winner’s reach has now expanded to the small screen, too, after wrapping his first major acting role on Taylor Sheridan’s Marshals . Add in a co‑hosting gig on ABC’s airing of CMA Fest and a fresh announcement as one of the coaches on the newest season of NBC’s The Voice , and Green’s calendar looks completely crammed. While Green keeps racking up accolades at almost Swiftian levels, the former college qu...

United States Marine Corps Lieutenant General Tim Gick joined the military in 2007, but his commitment to country and connection to service can be traced back to his childhood. His father served in the Navy, he had a grandfather in the Army, and he had an uncle in the Marines as well as other uncles in the Air Force. Gick’s brother-in-law is also a two-star general in the Army. “I guess there is a lot of military in my family,” Gick said. Someone else he cited as inspiration to join was then roommate Joseph Shamy, who had his own career in the Air Force. He initially connected with Gick while they both attended Texas Tech University, both as members of the school’s Air Force ROTC. Shamy currently serves as the JROTC Senior Aerospace Science Instructor at Franklin High School in El Paso, Texas. Shamy recalled the first time he and Gick met. “Tim and I connected at Texas Tech, and we were roommates, and he saw me training for ROTC, which ultimately led me into going into the Air Force...

The pull-up and chin-up are the ultimate measures of upper-body strength because they’re all you need. Both exercises build a beefier back, stronger arms, and a rock-solid grip . But many lifters leave plenty of gains on the pull-up bar. Instead, they rely on their arms instead of building the full-body tension needed for better reps. Here’s what they’re missing: The first rep starts before your elbows bend, at the moment your hands grip the bar. Better reps begin with a better setup. The active hang, packed shoulders, a braced core, engaged glutes, and a body that’s working as one. Skip any of those details, and you’ll leak energy, lose strength, and make every rep harder. The grips may differ, but the setup stays almost identical. This checklist highlights what both exercises require. Get the setup right, and you’ll be ready to build serious back and biceps strength. Let’s dive in.   How to Set Up for Stronger Pull-Ups and Chin-Ups Although it takes a moment to set up, man...

I highly recommend that you watch this video of Dorian Yates training with Leroy Davis , Blood & Guts. There is no such thing as “I can’t” when it comes to building muscle and strength. Whatever arena you choose to excel in, progress is motivated by one thing and one thing only—the catalyst that triggers a cascade of metabolic events leading to the result you seek: can’t. What Is Training to Failure? To improve, the objective must be reaching the point where you physically cannot do more. In other words, you must fail. Failure—true failure (more on that in a minute)—is the one and only message your brain understands in order to launch an extraordinarily complex, nutrient-dependent cascade of metabolic events resulting in muscular hypertrophy —the enlargement of existing muscle fibers—and, potentially, hyperplasia, the activation of satellite cells that create new muscle tissue. The end result being increased strength to combat the stress being imposed. Your workouts. So, establ...

The U.S. National team are gearing up for a gigantic World Cup battle with Belgium in a must-win match that would earn the host team a spot in the quarter finals in 2026. Not only would victory against Belgium break a long-standing losing streak, but advancing in football’s most prestigious tournament would also break some other long-standing stats. Folarin Balogun received a red card during the USA’s 2-0 win over Bosnia and Herzegovina, but thanks to a suspension of his one-match ban, the team’s top goal scorer is available for their next knockout match against Belgium.  Here’s what victory on July 6 in Seattle would mean: Can the United States Beat Belgium at the World Cup for the First Time Since 1930? The U.S. beat Belgium in the first ever World Cup way back in 1930, thrashing them 3 nil in Uruguay, but they took a 2-1 bashing in Brazil, after extra time, during the 2014 event.  Still, even in defeat, Team USA were praised for a gutsy performance that saw goalkeeper Tim Howard...

On Episode 291 of The Menace Podcast, host Dennis “The Menace” James was joined by regular panelists Milos Sarcev and Chris Cormier, and with competition season in full swing, the team also welcomed special guest Melvin Anthony, as they discussed the importance of posing like a pro. When it comes to this often-neglected aspect of acing a contest, the crew agreed that failing to gain advice from a pro, or learning routines based on social media posts, could threaten your success when flexing. How Melvin Anthony Became One of Bodybuilding’s Best Posers While many bodybuilders were struggling to contend with hitting their mandatory poses in the late ’90s and early 2000s, “Marvelous” Melvin Anthony was commanding attention with a dance like expression, introducing fluid transitions and a level of control that appeared effortless and yet was difficult for other competitors to replicate. Anthony studied choreography and was coached by iconic bodybuilders like John Brown , but many competi...

There aren’t many executives who can say they helped build a billion-dollar beverage company before deciding to start over. For Michael Fedele, however, success at BodyArmor wasn’t the finish line; it was proof that the beverage industry still had room for innovation. After spending nearly a decade helping grow BodyArmor from a startup into a billion-dollar brand before its acquisition by Coca-Cola, Fedele noticed something that kept appearing behind the scenes with professional athletes. “They were all drinking iced coffee,” Fedele tells Muscle & Fitness. “Not energy drinks.” Whether it was before practice, after training, between interviews or while traveling, elite athletes consistently reached for coffee as their preferred source of energy. That observation eventually became the foundation for Throne Sport Coffee , a ready-to-drink coffee designed specifically for people who demand more from their daily fuel. It also attracted one of the biggest names in sports. All-pro ...

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...