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The Pull-Up Setup Secrets That Build More Back and Biceps Strength

The pull-up and chin-up are the ultimate measures of upper-body strength because they’re all you need. Both exercises build a beefier back, stronger arms, and a rock-solid grip . But many lifters leave plenty of gains on the pull-up bar. Instead, they rely on their arms instead of building the full-body tension needed for better reps. Here’s what they’re missing: The first rep starts before your elbows bend, at the moment your hands grip the bar. Better reps begin with a better setup. The active hang, packed shoulders, a braced core, engaged glutes, and a body that’s working as one. Skip any of those details, and you’ll leak energy, lose strength, and make every rep harder. The grips may differ, but the setup stays almost identical. This checklist highlights what both exercises require. Get the setup right, and you’ll be ready to build serious back and biceps strength. Let’s dive in.   How to Set Up for Stronger Pull-Ups and Chin-Ups Although it takes a moment to set up, man...
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Dorian Yates’ Training Philosophy: How Intensity Drives Hypertrophy

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I highly recommend that you watch this video of Dorian Yates training with Leroy Davis , Blood & Guts. There is no such thing as “I can’t” when it comes to building muscle and strength. Whatever arena you choose to excel in, progress is motivated by one thing and one thing only—the catalyst that triggers a cascade of metabolic events leading to the result you seek: can’t. What Is Training to Failure? To improve, the objective must be reaching the point where you physically cannot do more. In other words, you must fail. Failure—true failure (more on that in a minute)—is the one and only message your brain understands in order to launch an extraordinarily complex, nutrient-dependent cascade of metabolic events resulting in muscular hypertrophy —the enlargement of existing muscle fibers—and, potentially, hyperplasia, the activation of satellite cells that create new muscle tissue. The end result being increased strength to combat the stress being imposed. Your workouts. So, establ...
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USA vs. Belgium World Cup 2026: 3 Historic Records Team USA Can Break With a Win Tonight

The U.S. National team are gearing up for a gigantic World Cup battle with Belgium in a must-win match that would earn the host team a spot in the quarter finals in 2026. Not only would victory against Belgium break a long-standing losing streak, but advancing in football’s most prestigious tournament would also break some other long-standing stats. Folarin Balogun received a red card during the USA’s 2-0 win over Bosnia and Herzegovina, but thanks to a suspension of his one-match ban, the team’s top goal scorer is available for their next knockout match against Belgium.  Here’s what victory on July 6 in Seattle would mean: Can the United States Beat Belgium at the World Cup for the First Time Since 1930? The U.S. beat Belgium in the first ever World Cup way back in 1930, thrashing them 3 nil in Uruguay, but they took a 2-1 bashing in Brazil, after extra time, during the 2014 event.  Still, even in defeat, Team USA were praised for a gutsy performance that saw goalkeeper Tim Howard...
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Bodybuilding Posing Lessons: Why Pros Say Great Physiques Can Still Lose Shows

On Episode 291 of The Menace Podcast, host Dennis “The Menace” James was joined by regular panelists Milos Sarcev and Chris Cormier, and with competition season in full swing, the team also welcomed special guest Melvin Anthony, as they discussed the importance of posing like a pro. When it comes to this often-neglected aspect of acing a contest, the crew agreed that failing to gain advice from a pro, or learning routines based on social media posts, could threaten your success when flexing. How Melvin Anthony Became One of Bodybuilding’s Best Posers While many bodybuilders were struggling to contend with hitting their mandatory poses in the late ’90s and early 2000s, “Marvelous” Melvin Anthony was commanding attention with a dance like expression, introducing fluid transitions and a level of control that appeared effortless and yet was difficult for other competitors to replicate. Anthony studied choreography and was coached by iconic bodybuilders like John Brown , but many competi...
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Michael Fedele Is Rewriting Coffee’s Playbook with Throne Sport Coffee 

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There aren’t many executives who can say they helped build a billion-dollar beverage company before deciding to start over. For Michael Fedele, however, success at BodyArmor wasn’t the finish line; it was proof that the beverage industry still had room for innovation. After spending nearly a decade helping grow BodyArmor from a startup into a billion-dollar brand before its acquisition by Coca-Cola, Fedele noticed something that kept appearing behind the scenes with professional athletes. “They were all drinking iced coffee,” Fedele tells Muscle & Fitness. “Not energy drinks.” Whether it was before practice, after training, between interviews or while traveling, elite athletes consistently reached for coffee as their preferred source of energy. That observation eventually became the foundation for Throne Sport Coffee , a ready-to-drink coffee designed specifically for people who demand more from their daily fuel. It also attracted one of the biggest names in sports. All-pro ...
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Junior Nsemba’s 3 Best Exercises for Power, Speed, and Dominance on the Rugby Pitch

Junior Nsemba has become a dominant forward for the Wigan Warriors, helping his team work towards the top end of the Super League table in 2026. And, with his team headed to the exciting “Magic WKND,” where every team competes in the same host stadium for a festival feel, Nsemba is hoping to take the progress that he’s made in recent months and exhilarate his fans some more in Liverpool. To that end, the 6-feet-5-inch player has provided M&F with his three favorite exercises for maximum results. With the Rugby League World Cup taking place later this year, Nsemba is hoping to build some momentum at Magic WKND, as Wigan Warriors are scheduled to face St Helens on July 5. Of course, Wigan will take heart in the fact that they beat St Helens on May 9, en route to winning the Challenge Cup against Hull Kingston Rovers at Wembley .  “We’re extremely proud.,” Nsemba tells M&F . “This season has been bumpy with injuries, but not many things have changed. The players that have stepped...
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Largest Opioid Study Ever Finds Popular Painkillers Offer Limited Relief and Serious Risks

Whether you’re an athlete dealing with an injury, a gymgoer suffering through each session, or just an individual who needs some proper pain relief, the largest review ever conducted on opioids has found that not only do these drugs often fail to perform, but side effects including addiction mean that the negatives effects often outweigh the positives of taking such pills. What Did the Largest Opioid Study Ever Find? The project , led by researchers at the University of Sydney, looked at the efficiency of several opioid medications like oxycodone, codeine, morphine, and tramadol, across 59 systematic reviews and covering 50-plus pain conditions, to determine the success of these drugs. No doubt, such work is important because opioids are among the most common prescribed treatments for pain. The latest results show, however, that even where opioids alleviate pain, this relief only lasted for a few hours. Worst still, opioids were shown to be barely better than a placebo in many other ...
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Patrick Mahomes: ‘I Have to Keep Getting Better Every Single Year’

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For most athletes, winning a championship is the destination. For Patrick Mahomes, it’s simply another starting line. The three-time Super Bowl champion has already built a résumé that places him among football’s all-time greats, yet when asked what improvement looks like today, his answer isn’t about records, accolades, or legacy. It’s about recovery. It’s about preparation. And most importantly, it’s about consistency. Speaking with Muscle & Fitness while recovering from what he described as his first major injury , the Kansas City Chiefs quarterback offered a candid look into the habits, routines, and mindset that continue to separate him from the rest of the league. While fans marvel at his impossible throws and highlight-reel improvisation, Mahomes believes his sustained success is rooted in something far less glamorous. “The biggest thing is consistency,” Mahomes says. “Consistency in everything that you do. How you eat, what you put in your body, your film study; It’s al...
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Fasted Workouts for Fat Loss: Does Working Out on an Empty Stomach Really Burn More Fat?

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Why is 6 a.m. still the busiest time for a treadmill? Because many of us gymgoers still believe in the old adage of  doing cardio before breakfast in order to “burn more fat.” And at face value, it makes sense. You haven’t eaten since dinner, your stomach is empty, and your body should tap into stored fat for energy. Add in a few stories from bodybuilders and influencers swearing by fasted morning cardio, and it’s easy to see why it’s easy to buy into the hype. But there’s a difference between burning more fat during a workout and losing more body fat over time. That difference confuses people. While fasted training increases the use of fat for fuel, it doesn’t necessarily mean you’ll end up leaner. That doesn’t mean fasted workouts are useless, but the problem arises when it’s treated as a magic fat-loss hack rather than what it is: a tool. With the help of a few knowledgeable coaches, we’ll separate physiology from hype, look at what the research says, and answer the question mil...
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5 Biggest Biohacking Trends of 2026: Gene Therapy, Personalized Supplements, and the Future of Longevity

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There’s a big upside to doing biohacking right. You get more energy and vitality than you know what to do with. But then what? Once diet, sleep, training, and recovery finally click into place, that mental clarity makes you ever more curious about what else is out there. Every year, when I attend Dave Asprey’s biohacking conference , I walk away with a handful of interesting ideas. Most things are the same. The familiar faces show up, people walk around sipping butter coffee wearing blue light-blocking glasses, and the usual brands have their booths. But this year, Asprey’s team intentionally went beyond basic biohacking knowing that he’s audience is ready for what’s next. Hence, the name upgrade to “Beyond Biohacking.” Here are five trends that stood out if you’re ready to take your health optimization to another level. News Dave Asprey on How 'Biohacking' Has Help... The health and fitness disruptor is preparin...
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