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Jeff Nippard’s Low-Volume Leg Day Workout for High-Quality Muscle Gains

Natural bodybuilder and science-backed coach, Jeff Nippard recently undertook a successful 100-day low volume training experiment that showed muscle can still be maintained while cutting your workout time. To that end, the canny Canadian has now developed some low volume workout sessions to keep him on track, and here’s how to try his efficient but highly rewarding leg day. “This leg workout only took me 45 minutes,” enthused Nippard in a recent Instagram demonstration for his 3.4 million followers. “Low volume, high intensity. Let’s go.” Jeff Nippard’s Low Volume Leg Day Session Aim for failure, or close to failure: Leg Extension: 2 Sets, 8-10 Reps Barbell Roman Deadlift: 2 Sets, 6-8 Reps Hip Thrust: 2 Sets, 6-8 Reps Leg Press: 1 Set, 6-8 Reps Standing Calf Raise: 2 Sets, 8-10 Reps View this post on Instagram Workout Breakdown Leaning the seat back for a bigger stretch, Nippard got this workout started with leg extensions, a mov...
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Muscle & Fitness Celebrates Military Content Strategy

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With November recognized as National Military Fitness and Wellness Month , the Fit to Serve column here at M&F has been spotlighting the remarkable stories of those who defend freedom. November also marks four years since the official launch of Fit to Serve, making this a great time to look back at just how impactful the column has been. Both the month and column were concepts of M&F Military Editor Rob Wilkins . A 26-year Air Force veteran and two-term member of the President’s Council on Sports, Fitness, and Nutrition. Wilkins’ efforts for military fitness advocacy is more than a passion. It’s been recognized by military and political leaders as a service to America. The idea of a military themed fitness column was first conceived by Wilkins along with M&F President Dan Solomon when they were trying to find ways to promote fitness and service during the pandemic. “During that time, many people were trying to find ways to stay or get fit. We came up with the idea of doi...
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Best Fitness Deals for Black Friday and Cyber Monday

This holiday season, give the gift of better health without having to blow up your bankroll. Better yet, make it several gifts, thanks to these amazing holiday price drops. Black Friday and Cyber Monday traditionally bring deep discounts on fitness essentials that actually move the needle, along with your PRs—think smart home gyms, old-school power racks, adjustable dumbbells, to go along with top supplements and longevity must-haves. The best part in addition to better fitness gains? You’ll make a loved one’s holiday extra special while also leaving a little bit of extra money in your wallet. So this Black Friday and Cyber Monday are the perfect times to stock up on these 10 everyday performance products—these deals make it easy to build strength, add muscle, and feel great into the new year. 10 Black Friday & Cyber Monday Deals to Stock Up On from Muscle & Fitness https://ift.tt/bvG0muM via beheathandwellsness
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Sam Sulek Marks 1,000 Gym Videos with a ‘Badass Arm Day’—Here’s How You Can Try It

Sam Sulek has come a long way since he uploaded his first gym vlogs back in 2023, and as of Nov. 24, 2025, is celebrating his one thousandth video. Time has been good to Sulek, who became a bona fide IFBB Pro earlier this year and now boasts more than 4.3 million YouTube subscribers. To celebrate, Sulek swapped a crazy party with a wild gym session and got his sweat on with what he called his “Badass Arm Day” Workout—and you’re invited to try it for yourself. “Today is a special one,” said Sulek, observing the importance of his 1,000th YouTube video (while also noting that he’d already joined TikTok before this platform). The rising bodybuilding star reflected, by recounting one of his mantras: “After one lift you’re not gonna notice jack, after two lifts same thing. A hundred, five hundred, a thousand, now you’re getting into some ground. Now, new things are starting to happen.” Here’s a perfect illustration of the type of intense workout that has made things happen for this dedicat...
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PALMS Las Vegas Named Official Host Hotel of the 2026 Olympia Weekend

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Organizers of the Olympia announced today that the Palms Casino Resort has been selected as the official host hotel of Joe Weider’s Olympia Fitness & Performance Weekend, marking an exciting new chapter for the event that sits atop the world of bodybuilding and fitness. Following a 700 million-dollar multifaceted renovation, the Palms is re-emerging for its luxury and modern energy, an ideal home for the Olympia’s global fan base. The Palms’ world-class culinary lineup, nightlife, spa and pool scene provide an array of experiences tailored to every type of Olympia guest- including the iconic Ghostbar, perched high above the Strip, providing one of the most striking skyline views in the city. With a reputation for blending sophistication and fun, the Palms captures the spirit of Las Vegas while offering the comfort and convenience that Olympia attendees expect. Wings of Strength The 2026 Olympia will take place Sept. 24-27 Olympia President Dan Solomon shares, “Coming off an i...
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Ekin-Su’s Fitness Transformation: Muscle-Building, Body Confidence, and Real Beauty Advice

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Model, author, and television personality Ekin Cülcüloğlu shot to global fame on Love Island, sent pulses racing in Netflix’s Inside: USA, and became one of the most outspoken Faithful’s in the Traitors (US) Season 2. But, while the girl who her friends call “Ekin” has graced the covers of fashion magazines and has millions of social media followers, this former teenage beauty pageant contestant prefers a balanced lifestyle over social media brainwashing. As she explains to M&F Hers, building muscle is of more interest than starving herself. These days, Ekin-Su has almost five million followers across her Instagram and TikTok profiles, but as a teenager this London born girl of Turkish descent just wanted to be noticed. “If we want to be really, really, honest, I was 17. Should have been 18, but I lied. I got away with it somehow. I went to South Korea to compete with Miss Asia Pacific,” Ekin-Su reveals to M&F Hers. “When I was only 17, I flew all the way to South Korea o...
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Shaun Clarida Shares His Japan Pro-Winning Chest & Shoulder Workout

Shaun Clarida slayed some serious giants in Japan this week, beating the likes of Florian Poirson and Joan Pradells to qualify for the 2026 Mr Olympia contest . While in the land of the rising sun, the big man got down to business with a super fly workout that went heavy on the chest and delts. Fortunately, he shared his epic session on social media so that you can try it too. “Last session in the books here at Metro Flex Gym Japan,” explained Clarida via Instagram as he demonstrated a machine-based muscle building workout in the run up to his successful night at the 2025 Japan Pro. “Also had the privilege of taking two young guys along for the ride. They were both eager to learn and go through an intense session and it was a success for all of us… them pushing me and me pushing me.” Shaun Clarida’s Super Fly Chest and Shoulder Workout Flat Chest Press Machine Incline Fly Machine Incline Chest Press Machine Flat Fly Machine Side Lateral Machine Rear Delt Fly Machine ...
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Does Metformin Minimize Muscle and the Ability to Crush Cardio?

If you are one of the more than 150 million people worldwide who take metformin in order to improve insulin sensitivity and like to workout, you might be surprised to learn that a new study suggests the drug could weaken several of the important benefits gained from exercise. Here’s what you need to know. The study, led by a team at Rutgers University , appears to show that metformin may diminish exercise based improvements in a variety of areas, such as vascular health and blood sugar control. While the traditional advice has been to combine metformin with exercise for a two-pronged approach to battling type 2 diabetes, Rutgers researchers say the evidence is not so straight forward. “Most health care providers assume one plus one equals two,” said Steven Malin, a professor and lead author of the study. “The problem is that most evidence shows metformin blunts exercise benefits.” How was this Metformin study carried out? 72 adults at risk of metabolic syndrome (a variety of co...
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‘The Menace Podcast’ Asks: Is Joan Pradells the next Jay Cutler?

Host Dennis James was joined by regular panelists Milos Sarcev and Jose Raymond for Episode 260 of The Menace Podcast, and while the debate over which bodybuilder has the best front lat spread of all time raged on, the crew were also joined by special guest Joan Pradells, heaping praise on the Spanish sensation’s potential to follow in Jay Cutler’s gigantic footsteps. IFBB Pro, Joan Pradells, earned second place in s stacked lineup during November’s 2025 Romania Muscle Fest Pro, only beaten by the mighty Andrew Jacked , leading to speculation about the young contender’s potential in a future Mr Olympia competition. “I’m looking forward to the day your name explodes,” said Jose Raymond, as the gang discussed Pradells’ bright future on the bodybuilding stage. Raymond shared that even during the off season and after observing just a couple of images, he could tell that Pradells was going to be “special,” going so far as to compare him to a former four-time Mr Olympia. “He’s got that Jay...
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Why Christian Harris Trains in the Reebok Nano X5 Edge—Stability, Speed & Hybrid Power

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Reebok may have a storied heritage that dates back to 1895, but the brand’s dedication to athletic footwear seems as fresh as ever, with endurance athletes like Christian Harris often opting to compete in the company’s FloatZig sneakers to crush CrossFit and Hyrox competitions. When it comes to his training, however, Harris is putting his best foot forward with Reebok’s new Nano X5 Edge training shoe in order to prime himself for success. M&F wanted to find out why. “The Nano X5 Edge feels dialed-in,” says Harris, a member of the “Move Fast Lift Heavy’ CrossFit team and multiple first place winning singles competitor in regional events. “It’s streamlined, stable, and has that locked-in fit you want when you’re pushing intensity. It’s everything people already love about the Nano, but feels smoother and more supportive when the workout gets tough. You can lift, run short distances, jump—really whatever the session calls for — and the shoe keeps up.” Reebok.com Christian Harri...
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