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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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5 Pull-Up Alternatives to Build Upper-Body Strength and Fix Weaknesses

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Pull-ups remain the upper-body gold standard. They improve strength, give you wings, and help build bulging biceps to go along with increasing pulling power. But for many lifters, pull-ups have continued being a no-go in their programs. Maybe they find it difficult to get a single rep, or their shoulders or elbows start barking after a few reps. Sound familiar? Pull-ups are great, but if they’re a struggle , let’s take a step back before moving forward. Instead of grinding out half reps and hoping for the best, let’s build the strength, control, and technique that pull-ups demand . That’s where these five moves come in. Don’t think of these five exercises as just alternatives—think of them targeted solutions to a weak point in your training. Each one fixes a specific issue that’s limiting your pull-up potential, so you can build a stronger back now and earn more powerful reps later. Workout Tips 10 Steps To Nailing Your First Pullup The king of bodyweight movements is also on...
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CM Punk’s and Bayley’s Brutal WrestleMania Leg Workout Will Destroy Your Legs

The road to WrestleMania is a journey that motivates WWE Superstars to get into peak shape as they prepare to punish their opponents at the biggest pro wrestling event of the year. So, when World Heavyweight Champion, CM Punk, and four-time WWE world champion, Bayley, got a chance to make some gains with the renowned coach, Jay Ferruggia, they tagged in straight away. Who Is Jay Ferruggia? Jay Ferruggia is the go-to guy for getting the best out of elite athletes. He has shared his knowledge with those in the NFL, MLB, and UFC, and is also a regular adviser to a host of grapplers in WWE. But no matter the discipline, Ferruggia says that high-end performers all have one thing in common. “Even those on top of their profession always want to get better,” he wrote alongside an Instagram post detailing their fun but functional workout. Here’s how you can try it for yourself. View this post on Instagram CM Punk & Bayley WrestleMania Workout Desi...
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Andrew Jacked Is Taking Over Bodybuilding with His 2026 Olympia All-Star Tour

Bodybuilders may appear larger-than-life on stage, but standing next to a man-mountain like Chinedu “Andrew Jacked” Obiekea really puts into perspective just how much work and dedication goes into becoming a true Olympia icon. That’s why fans have been flocking to see the 2026 Arnold U.S. and Arnold U.K. champion in the flesh. View this post on Instagram Andrew Jacked is certainly the man of the moment. After earning a career-high third place at the 2025 Mr. Olympia event , and picking up $100,000 in the process, the Nigerian has made 2026 an even more successful year. In March, AJ picked up bodybuilding’s biggest ever single payday of $750,000 at the Arnold U.S., only to follow up with another victory, and a further $250,000 at the Arnold U.K. “After his two huge wins, Andrew could be at home with his feet up, chilling, watching TV,” wrote Olympia All-Star Tours promoter, Giles Thomas , in a recent Instagram post, adding that the popular iron pu...
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Why Eating the Same Foods Every Day Might Be the Key to Fat Loss Success

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A new study by the American Psychological Association has found that repeating the same meals and calorie counts could help people to lose more body fat. The research suggests that individuals who stuck to a set routine, like eating the same meals, and keeping calories intake consistent over time, displayed more weight loss after 12 weeks than those who consumed different dishes. Healthy Eating The 4-Week Cutting Meal Plan Use this ultimate cutting meal plan to lean down in four weeks or less. Read article How The Study Was Conducted? Scientists observed 112 overweight or obese adults over the course of 12-weeks, and asked them to track everything that they ate via a mobile app. Participants also recorded daily weigh-ins and during the trial, the experts analyzed how “routinized” each diet appeared, by noting caloric stability and observing how daily intake varied day-to-day, and at weekends. The study also focused on the element of repetition, looking at those who ate the ...
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Sumo Deadlift vs Conventional: Is It Cheating or a Smarter Way to Lift Heavier?

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The sumo deadlift catches a lot of flak. Some lifters argue it’s cheating because the wide stance decreases the range of motion compared to the conventional deadlift . On the other side, powerlifters, coaches, and seasoned lifters say the opposite: It’s not cheating, but rather a variation that suits certain bodies better and allows them to lift without pain. The sumo deadlift is not just a social media argument about what’s a legit deadlift. It’s also a question of biomechanics, body structure, training goals, and the trade-off between risk and reward. So, before dismissing it as a fake deadlift, it’s worth asking a better question: Is the sumo deadlift cheating, or is it one of the most misunderstood strength builders in the gym? Let’s dive in. Is the Sumo Deadlift Cheating? The Truth Explained The main reason it gets criticized is that it doesn’t resemble a traditional competition deadlift that most lifters grew up respecting. Conventional pulling has the visual appeal of brute...
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3 Proven Hypertrophy Tips From Coach McKenna Henrie

Making a brave change and joining the gym is one of the most positive lifestyle choices that you can make, but when progress is slow, or begins to plateau, people often blame poor genetics for their lack of muscle growing prowess . Fortunately, coaches like McKenna Henrie, who has been a competitive bodybuilder and knows a thing or three about packing on lean mass, explains that there’s more to muscle than the gym membership alone. Taking to Instagram, Henrie provided some essential points that must be covered in order to crush your muscle building goals. M&F breaks it all down here, so that whether you are a complete newbie, or just need a bit of a nudge in the right direction, there’s a way to build more mass. Tip One: Lift with Intention Okay, you’ve purchased the gym membership and you’re even managing to make regular visits, but if the muscles are still not growing, you might need to take stock of what you’re actually doing while you’re there. “Just because you are lifting ...
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