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The sun’s out, the hiking boots are laced up, and the mountains are calling—loudly. With blue skies overhead and warm rays on your skin, it’s that time of year when the trails start whispering your name. Whether you’re heading out for a peaceful solo trek, a calorie-burning family hike, or a full-day mountain adventure with friends, there’s no better way to reconnect with nature and recharge your spirit. But here’s the deal: The trail doesn’t care if you’re an avid hiker or just an average Jane or Joe looking to soak in some views. It will challenge you regardless. And one of the best ways to make those hikes more enjoyable, less painful, and a whole lot more sustainable? Strength training. Strong legs power you up steep switchbacks and help you land more safely on tricky descents. A stable core supports your spine and helps prevent lower back fatigue on long hauls. And yes, your upper body matters too, especially when you’re carrying a pack or using trekking poles to keep your rhyt...

Episode 239 of The Menace Podcast saw host Dennis James joined by regular panelists Milos Sarcev and Chris Cormier, along with a special guest in the form of bodybuilding legend Flex Wheeler. During the show, sparks flew over the topic of symmetry rounds back in the day, and the gang also discussed the lack of posing routines at the 2025 Dubai Pro . “Chris, what did you notice in the finals,” asked Sarcev. “There’s no routines,” answered the multi-time Olympia competitor. “What?” asked a shocked Flex Wheeler. “What do you mean, like no routines (at all),” questioned Dennis James. Sarcev reiterated that indeed, there were no posing routines as part of the 2025 Dubai Pro. “Zero,” confirmed Sarcev, explaining that this didn’t bother him, because he was fed up with what he called “fools” doing “boring” dancing routines. And, he’s not alone: Some critics have even called for points to be deducted where the routines become just too kooky. Wheeler was less impressed with this development, h...

The barbell squat is neck and neck with the barbell deadlift for the title of the undisputed king of lower-body exercises . What’s your favorite? Setting that aside, while the barbell squat, whether high or low bar, is fantastic, if your training has stalled, if your joints aren’t your friend, or if you’re looking to spice up leg day, it’s time to expand your toolbox. That’s where these 10 barbell squat variations come in. Each variation shifts the load or body position to unlock new gains. Some will target your quads, while others will hit your glutes harder or require your core to work overtime to stay upright. Better yet, they’ll all challenge your squat mechanics in ways that improve mobility, stability, and athleticism. Whether you’re pursuing strength, size, or functional performance, these 10 barbell squat variations will help you break through plateaus and develop your pillars of strength . Let’s dive in. antondotsenko/Adobe Stock Benefits of Incorporating Barbell Squat ...

Sam Sulek is known for his detailed approach to bodybuilding, often explaining his process during the “car talk” portion of his insanely popular YouTube vlogs , but while the big man likes to put the work in, he also knows how to get rapid with his reps when time is at a premium. To that end, Sulek sweated it out with a solid chest workout that took less than ten minutes and involved just three moves. Here’s how to try it for yourself. The key here is to minimize rest times and go heavy to make gains. Work toward, or close to failure, and don’t be afraid to utilize dropsets if you find the load is too great, or your form is suffering too much. Aim for two to three heavy sets repping in the range of eight to 12. Sam Sulek’s ‘Straight Chest’ Workout Incline Dumbbell Chest Press Seated Chest Press Machine Cable Flyes Workout Breakdown “These 150s have some dust on ‘em,” quipped Sulek as he got to grips with the heavy dumbbells for the incline chest press . With no time to waste,...

A common myth surrounding fitness is that you need a long time to work out, which often leads to the ultimate excuse that many of us don’t have the time to train. If you believe in that myth, be prepared to get it busted. The truth is, you don’t need much time, however, you do need to bring the heat. When you haven’t the time for your regular workout, or you’re on the road enjoying the spoils of vacation, then Every Minute On the Minute (EMOM) training is the solution. EMOM sets,  you perform a certain amount of exercises and reps within the minute. When you finish within the minute, you rest the rest of the time and go again. Tasha Wolf Whelan , personal trainer and PPSC master instructor has three EMOM workouts to keep you summer ready.   EMOM Programming Set your timer for a heart-pounding eight minutes and prepare to embark on a challenging exercise routine designed to push your limits. With each passing minute, you’ll dive headfirst into a carefully crafted pairing...

The grilling season is upon us, and who doesn’t like a good BBQ? But will you be serving your guests and your family with healthy meats that will provide you with ample nutrients and protein without the heartache and stomach pains? Or will you be serving the meats that can potentially put your health and body at risk? With the summer holidays just around the corner it’s easy to get carried away with serving up a plate full of fatty meats that are high in calories. We’re talking steaks, ribs, pork chops, sausages, even good ol’ burgers. And let’s not forget the the hot dog — the mother of American processed meats . These are a nutritional wasteland. According to the AICR (American Institute for Cancer Research) , processed meats have been linked to causing cancer, largely of the colorectal variety. Not to scare you away from the grill this season, but facts are facts. Over-charring, over-smoking, even keeping an unkempt grill can affect the nutritional content of your meat. A clean g...

No matter the season, everyone wishes they had chiseled abs . It’s the ultimate sign of being at a peak level of fitness. Unfortunately, not everyone was genetically gifted with a six pack, so how do you  get your abs into amazing shape ? Thankfully, we’ve got your back. Here are some practical exercises to make sure you can go shirtless with confidence the next time you hit the beach. Visible abs are made of the upper abdominals, obliques (sides), the lower abdominals, and the rectus abdominis. When working abs you need to hit all of these regions and the following workout helps you do just that. Abs and Core Exercises 10 Abs Workouts in 10 Days Whip your midsection into shape with 10 straight days of varied workouts. Read article from Muscle & Fitness https://ift.tt/RItV56y via beheathandwellsness

Ronnie Coleman was forced to cancel a tour of the UK and Europe after suffering with what his family called a “serious medical condition.” Now, that condition has been confirmed as a serious blood infection according to an official update. The eight-time Mr Olympia, now 61, was admitted to hospital on Sunday June 29 as per an Instagram message posted by his family, leading his fans and peers to send their heartfelt messages of support. Now, in an update posted July 1, Coleman’s close ones have provided more information on this troubling and fast-moving story. “Ronnie has been transferred to a specialized medical facility to receive the highest level of care available,” read a statement distributed to Coleman’s almost twelve million Instagram followers. “He us currently being treated for an infection in his bloodstream and remains under close, intensive medical supervision.” View this post on Instagram A post shared by Ronnie Coleman (@ronniecol...

Celebrity trainer, social media star, and new IFBB pro Eric Janicki is looking to prove his doubters wrong by turning his monstrous back on the naysayers and leaning into his workouts with some serious intensity. To that end, Janicki recently shared how he’s been getting his back so jacked. Here’s how to try it for yourself. “Some of my favorite back movements I’m leaning into recently,” shared Janicki with his 1.8 million Instagram followers in a detailed demonstration. Eric Janicki’s Back-Popping Workout To complete this workout, you’ll only need to undertake three exercises, but don’t underestimate their epic-ness. To get the most bang for your back, complete a warmup set followed by three working sets of 8-12 reps on each move, aiming for failure or close to failure to bring the body into that all important muscle building stage of hypertrophy. Bench Supported Cable Unilateral Row Upper Back Chest Supported Row Bench Supported Cable Dual Row View this post on ...