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‘Starting Strength’ Remains a Time-Tested Program for All Lifters To Get Bigger and Stronger

Today you’ll find no shortage of complicated ways to get strong. Apps track your every move, algorithms determine your training split, and a fancy watch tells you the rest. But the Starting Strength program takes a different approach: learn the big barbell lifts, perform them well, recover, add a little weight, and repeat. Starting Strength centers on the big barbell lifts. You perform these lifts through a full range of motion, with small weight increases driving progress from workout to workout. That’s why Starting Strength is still relevant—and why it’s worth reviewing here. Strength training knowledge has evolved, but the core idea of doing the basics well and progressively asking your body to do a little more never goes out of style. So, does this old-school strength method still deliver, or has modern-day programming passed it by? Let’s load the bar and find out.   What Is the Starting Strength Novice Linear Progression? Starting Strength is the brainchild of Mark Rippeto...
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Keto Diet Slashes Liver Fat by 67%: New Study Reveals Massive Advantage Over Low-Fat Diets

With more than 40% of adults in the U.S. suffering from obesity , medical experts often tout different diets to aid with weight loss. But when it comes to cutting liver fat, keto is king according to a new report. The study recently published in the Cell Press journal, found that low carbohydrate diets triggered the largest rise in glucagon, which is the hormone responsible for burning the fat stored inside the liver. Keto also offered the largest decline in blood insulin levels. “The most surprising finding was that participants in the ketogenic diet group didn’t experience an increase in blood fat or cholesterol levels,” said Max Petersen, the study’s first author at Washington University School of Medicine. “Despite consuming the most fat.” How Was the Study Carried Out? 42 obese adults with prediabetes and fatty liver disease were randomly assigned to one of three diets: Low carbohydrate / ketogenic Low fat Mediterranean To make sure that participants followed their parti...
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Exercise Is Doing More Than Building Muscle: It May Also Be Rewiring Your DNA

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We’ve been saying exercise is good for your immune system for so long that the sentence barely means anything anymore. It’s right up there with vegetables are good for you and smoking is bad. Okay. Thanks. Anything else? Then somebody finally starts looking under the hood. A study published September 18 in Science Advances used some fairly sophisticated molecular tools to compare regular exercisers with sedentary people and found differences not merely in cholesterol, blood sugar or some other number your doctor circles in red. The differences went all the way down into metabolism, immune-cell gene activity and the accessibility of the genetic machinery those cells use to do their jobs. That’s considerably more interesting than telling us people who exercise tend to be healthier. The researchers pulled data from the Chinese Immune Multi-omics Atlas , an enormous project that has profiled more than 10 million circulating immune cells from 428 adults. For this particular exercise ana...
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How Much Better Could Nick Walker Get for next year’s Arnold Classic?

On Episode 305 of The Menace Podcast, host Dennis James was joined by Milos Sarcev and Jose Raymond, and with the 2027 Arnold Classic set for March 5 and 6, the panel discussed how much better the current Mr. Olympia, Nick Walker could get as he vies for the $750k prize.  Walker brought his best physique yet to Las Vegas in September, winning his first Mr. Olympia title a nd confirming his interest in treading the boards at the Arnold Classic in March. And why wouldn’t he? Having picked up the $600,000 check for first place in Sin City, “The Mutant” could add another $750,000 to his bulging bank balance if he is successful in Columbus. Recently, Walker has stated that he wants to put even more distance between himself and top contenders like Derek Lunsford, Samson Dauda, and Andrew Jacked. But how much bigger and better could Walker realistically get in the next few months?   View this post on Instagram   A post shared by Nick “The Mutant” Walker...
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BPC-157 ‘Wolverine Peptide’: Does this Viral Injury Cure Actually Work?

BPC-157 (Body Protective Compound 157) has accomplished something rather remarkable. It has become one of the most popular drugs in the fitness world without actually being an approved drug. For years, the peptide has floated around bodybuilding gyms, MMA circles, CrossFit boxes and Internet forums with almost supernatural billing. Torn tendon? BPC. Bad shoulder? BPC. Gut problems? BPC. Your Labrador limping after chasing a squirrel? Give the dog BPC. Okay, don’t do that. But you get the idea. What Is BPC-157 and How Does It Claim to Heal Tendons? BPC-157 has become known as the “Wolverine peptide” because of its supposed ability to accelerate healing. It’s frequently combined with TB-500 in what people rather dramatically call the Wolverine Stack. Until recently, nobody really knew how many people were using the stuff. Now we have our first decent look. Researchers at health-data company nference searched more than 15 million de-identified medical records and identified 1,039 pa...
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How TV Chef Chris Valdes Dropped 40 Pounds Without Compromising His Cooking

Chef Chris Valdes shot to fame as a finalist on Season 14 of Food Network Star and is a renowned cook, author, and TV host, sharing his love of food and making mouths water wherever he serves up his delicious dishes. But the Miami native decided to take a closer look at the ingredients available to him, when he embarked on a weight loss journey that saw him burn 40 pounds of fat without compromising his passion for flavor. Valdes recently took a little time out of the kitchen to chat with M&F, explaining how he’s not only lost this weight, but has also tackled his body and mind to keep it off in a sustainable way. “I would describe my cooking as bold, flavorful, and heavily influenced by my Cuban roots,” says Valdes. “I love taking the Latin and Caribbean flavors that I grew up with and giving them a modern twist.” Of course, the life of a chef runs somewhat contrary to a calorie deficit, and with a wide range of ingredients offered by these styles of cooking, staying in shape...
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Influencer ‘Abeeeer’ Caught Riding Bike to Claim Fake Personal Best

Sun Yuanyuan, who is better known as “Abeeeer” on social media and has more than 500,000 followers on the Chinese platform RedNote, was forced to apologize after she was photographed riding a bike to cheat during the Berlin Marathon on Sept. 26, 2026. While the embarrassed influencer has now apologized for the deception, Brooks China has terminated its deal with Yuanyuan. Marathons require commitment, discipline, and a serious time investment for training, so when it turns out that someone claiming a personal best took a shortcut to boast about their finish time, every rule-following participant has a right to feel slighted. Such was the case when popular social media influencer,  Sun “Abeeeer” Yuanyuan was pictured on the back of a bike instead of getting her steps in between the 35 and 40km mark in Berlin. Following the result, Abeeeer has now gone viral for all the wrong reasons, with pictures circulating that show her riding side saddle. While Yuanyuan had touted a personal best,...
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Rosabella Beetroot Capsules: The Case for Whole-Food Nitrates 

In recent years, health and fitness have become increasingly foregrounded concerns among many. This has been brewing, in one form or another, for decades now, as digital tools have given users the ability to gain a deeper, more thorough understanding of what is actually going into the products and foods they consume. Pair this with the proliferation of self-analysis spurred on by social media platforms, and you have an environment in which people are consistently being encouraged to better themselves and their health. To meet these needs, many new health and wellness products are entering the market. While many can be useful, one example is Rosabella Beetroot Capsules .  These capsules work through a well-documented pathway and are a whole-food, single-ingredient take on the category, with 1,300mg of organic beetroot powder per two-capsule serving, no flavoring system, no proprietary blend, no shaker bottle. Rosabella builds around a single idea: supplements people will actually ke...
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Inside Ben Shelton’s Explosive Tennis Workout and Recovery Routine

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The deeper Ben Shelton gets into a tournament, the less room there is for improvisation. In the later stages, the work is no longer about who hits the harder serves or who covers more ground. It becomes a daily exercise in managing keeping an explosive body healthy enough to endure long matches, quick turnarounds, travel, and the accumulated wear and tear that comes with a professional tennis season. This requires Shelton to be deliberate about the specifics around his training. He admitted that when he first arrived on tour, he was still approaching some of the preparation like he had while at the University of Florida. Experience has forced him to become more consistent with sleep, nutrition, supplementation, recovery, and understanding what his body needs. Hers Workouts 5 Tennis Drills to Get Pro-level Agility Use these moves to improve your lateral speed and dexterity. Read article There Is No Single Exe...
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Wrestling Star Genesis Shares Her ‘WOW’-Inducing Chest and Shoulder Workout

Selena O’Sullivan, better known to grapple fans as “Genesis,” is currently in training for Season 5 of WOW—Women Of Wrestling—and the martial artist tells M&F Hers that she’s working on her grip strength in order to tighten-up her grasp of the competition. They say that the best wrestling characters are those that draw from reality and in the case of Genesis, the facts speak for themselves. “I’m billed as being from the harsh Australian outback, which is 100% true,” says the star. “I’m from the Northern Territory. It’s not even a state. Very outback, very isolated, indigenous, a small mining town called Nhulunbuy in Arnhem Land.” Growing up with a love of action movies, O’Sullivan says that she was a “super tomboy,” and a fan of Jackie Chan, finding herself drawn to the karate sessions that were offered at her local town hall. “That’s where I started my love of martial arts and fighting,” she says, eventually waving goodbye to her crocodile friends in favor of the bright lights ...
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