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Mike Sommerfeld Warning to Bodybuilders About Overtraining After Competitions

Classic Physique bodybuilder, Mike Sommerfeld is known for his brutal and intense gym sessions , but the gigantic German is also aware that failing to get adequate rest is a surefire way to stunt his hard-earned gains. For this reason, the man they call “The Badass” has shared the progress he’s made by taking a break, and has also cautioned against the absolute worst period that bodybuilders should overtrain in. Why Mike Sommerfeld Says Overtraining Hurts Muscle Growth “I was constantly overtraining,” explained Sommerfeld in a reflective post for his 800K+ Instagram followers. It seems that as a result of his desire to construct the perfect body, the big man had neglected the importance of recovery, instead leaning into more and more reps. The bodybuilder went on to explain that he now understands that while muscles recover relatively quickly, the rest of the body requires a bigger break. Studies certainly back Sommerfeld up. Research by Pritchard and colleagues (2019) demonstrated ...
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5 Key Takeaways From Spring 2026 Military Wellness Symposium

Several of the nation’s leaders in research, military wellness, and sports gathered at the Stars & Stripes offices in Washington, D.C. to take part in a Military Wellness Symposium that was hosted by M&F Senior Military Editor, Honorable Rob Wilkins. This was the fourth edition of the symposium that is designed to educate, inform, and inspire those in attendance with ways to improve the fitness and well-being for America’s warriors and veterans. Wilkins said, “This was my fourth symposium since ’25, and the impact is undeniable.” Among the topics covered were training, recovery, the importance of fitness as a matter of national security, and why it all matters to every generation of service members and citizens alike. Stars & Stripes publisher Max Lederer provided the opening remarks for the day. Throughout the six-plus hour event, there were five key takeaways that had the invite-only audience captivated throughout the day. Rob Wilkins America 250, Decade of Sport, an...
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Are Upright Rows Bad for Shoulders? How to Build Bigger Delts Without Injury

The upright row, depending on your perspective, is either the best exercise for your delts and traps or a flat-out shoulder wrecker. It’s an exercise with a bad-boy reputation. People base its reputation on the standard barbell version , where lifters raise their elbows high above shoulder level and internally rotate the shoulders. This position increases the risk of subacromial impingement, the painful compression, irritation, or rubbing of the rotator cuff tendons and bursa within the shoulder joint. But that’s only part of the story, because the arguments focus on the barbell version of it: too much height, too narrow a grip, and not enough control. That matters because research doesn’t support scrapping the upright row. The real issue isn’t good vs. bad—it’s whether we’re judging this lift fairly. Here, with the help of a few of my coaching friends, we’ll explore one of the more misunderstood lifts in the weight room. How the Upright Row Earned Its Reputation When the elbows ...
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5 Key Takeaways From Nick Lavery’s Fit To Serve Interview

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For five years now, Fit to Serve has recognized, honored, and told the stories of some of America’s military members and first responders that have achieved high levels of service and fitness excellence. F2S has been a written column since the beginning but is now branching out to multimedia, with the first episode featuring Green Beret Nick “The Machine” Lavery . Lavery’s full interview can be seen on the M&F YouTube channel , but he offered significant tidbits of wisdom and inspiration that is highlighted below. THE ROAD TO EXCELLENCE ISN’T THE SAME FOR EVERYONE Lavery wasted no time sharing knowledge about what it takes to serve in the military, and his first lesson was that no two paths are the same. While some may think all service members come from elite athletic backgrounds or a long lineage of service, Lavery said that no two paths to wearing the nation’s uniform are the same. His own path started in Massachusetts, raised by parents that struggled throughout his childho...
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Conor Benn Looks Ripped as He Readies for Ryan Garcia

British boxer Conor Benn made his debut for the Zuffa boxing banner by beating Regis Prograis on points, resulting in the American fighter announcing his retirement. Now, “The Destroyer” has his sights set on Ryan Garcia and he’s dropping weight, in order to return to the welterweight division. Appearing ripped during the training camp for Prograis, Benn is hoping to make good on his challenge to WBC welterweight champion Ryan Garcia, after repeatedly calling him out for a championship battle. To do that, Benn will need to hit a maximum weight of 147 pounds for their clash, rumored to be penciled in for August 2026. Benn’s most recent fight against Prograis, however, saw The Destroyer tip the scales at 148.1 pounds for the catch weight bout. But back in 2023, the second generation boxer beat Mexico’s Rodolfo Orozco in the super-welterweight division, weighing-in at 154 pounds , so the Londoner has apparently been leaning into his cardio. View this post on Instagram ...
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Dorian Yates Delves Into His Favorite Set Protocol

In today’s age of science-based lifters, fitness influencers, and even the misinformation of “bro science,” choosing a set and rep scheme often appears more complicated than it should be. Fortunately, six-time Mr. Olympia Dorian Yates recently gave his take on how to setup your sets and reps, sharing his hard-earned wisdom on Instagram so that you can follow in his lofty footsteps. “Drop sets and supersets… I often get asked my opinion on the above and if I ever did them,” wrote the British bodybuilding icon, as class got in session for Yates’ two million Instagram followers. First things first: For the uninitiated, the drop set approach requires that an individual performs the first set to, or close to failure, and then drops the weight on subsequent sets, by around 10 to 30% each set. With drop sets, the number of reps can go up as the weight decreases, so if you do 6 to 8 reps in the first set, you can increase to 10 to 12 reps in the second set, and 12 to 15 reps in the third set...
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LTG Chris Mohan and Chef Robert Irvine are Changing the Army’s Nutrition Habits

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Lieutenant General Chris Mohan serves as the Commanding General of the U.S. Army Materiel Command (AMC) . He officially assumed this role on November 20, 2025, having previously served as the command’s Deputy Commanding General and acting commander Chief. Mohan recalls when he first joined the Army, with one of his first memories being a time he was peeling potatoes. “I remember those moments and I was like, ‘Holy crap, I am really in the Army now because I am here peeling potatoes.’” Mohan has been around Army food throughout his nearly 40-year career, which has included many assignments, destinations, and multiple operations such as Operation Iraqi Freedom and Operation Enduring Freedom. He has seen the entire Army evolve and advance in technology, weapons, and how soldiers train . What had not advanced in a way that he liked was nutrition and the food that was being used to fuel the people that wore the uniform. Why Food Change Was Necessary The Army began shifting to their Holi...
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Jessie Godderz May Have Found the Formula to ‘Steel’ from Father Time

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Wrestling championship titles come and go, but for the rest of his life, the title of American Gladiator can never be taken away from Jessie Godderz. But for the athlete now known as “Steel,” one lapse in strategy almost let that opportunity slip away. Godderz, however, proved that Steel may bend, but in this case, it surely didn’t break—and as a father, it’s a lesson he hopes his kids can learn from. He was selected, along with 15 other athletes, to compete on the classic show—which drops its Season 1 finale on May 1 on Prime Video —and the rest can be streamed for eternity. “I went for broke every time,” he says. “I just outperformed everybody at the event right before it. They knew what they were going to get out of me.” Relishing his new Gladiator role, the shredded sports star is perhaps best known as the former 12-time OVW wrestling champion—aka “Mr. PEC-Tacular”—or the arrogantly entertaining bad guy from his stint on Big Brother nearly two decades ago and most recent realit...
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Editor’s Choice: The Top 10 Health & Wellness Brands You Can’t Live Without

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Health and wellness has evolved far beyond the gym. Today, it’s about how you move, recover, sleep, hydrate, and show up every day. Whether that’s through smarter tech, better materials, or products that seamlessly integrate into your routine. The brands leading the charge aren’t just innovating for performance, they’re redefining comfort, efficiency, and longevity across every touchpoint of your life. From recovery-driven wearables and performance apparel to skincare, shower filtration, and next-gen fitness tech, these Editor’s Choice selections represent the products that actually deliver. No fluff, just standout solutions that make a tangible difference in how you feel and function. allswifit.com 1. ALLSWIFIT – StediCloud Sneakers Leading the list is ALLSWIFIT with its standout innovation, the StediCloud sneaker, an everyday essential built for comfort, versatility, and all-day performance. Designed for constant movement, the StediCloud features a breathable three-dimensional m...
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Sleep Apnea in Bodybuilders: How Muscle Mass Impacts Sleep, Recovery & Heart Health

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If you are a fit individual that is struggling to gain quality sleep, you might blame stress for your situation, but medical science is catching on to the fact that more muscle can often lead to Obstructive Sleep Apnea (OSA). Apparently, a wider neck and bigger chest can create unstable oxygen levels at night, leading to brain fog and the serious risk of stroke or heart attack. Fortunately, the process of both diagnosing and treating OSA has become more accessible than ever. Dr Hopp, who is a medical director at the OSA treatment resource, Daybreak, says that bodybuilders and weightlifters should take a serious look at their bedtime situation, so M&F dreamed up some pertinent questions for a more successful sleep. Hers Features 11 Tips to Get Stronger While You Sleep Prioritize slumber for better body results in (and out of) the gym. Read article What are the negative effects of obstructive sleep apnea (OSA)? Obstructive sleep apnea affects an estimated 30 million Amer...
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