To the millions of pro wrestling fans around the world, Braun Strowman is the 6’8” behemoth who eliminated 13 men to win the “Greatest Royal Rumble” in 2018 and pinned Bill Goldberg for the WWE Universal Championship in 2020. But after stepping away from the squared circle in 2025, the gentle giant has shown a softer side, taking the time to enjoy local restaurants as he tours the U.S. to tantalize his tastebuds.

And, while his television show is called Everything on the Menu, it is not the all-you-can-eat style affair that you might have expected. Instead, each episode takes the time to savor each innovative dish. “The whole idea of the show, it’s not like a food competition,” Strowman tells M&F. “You go out to eat, and you’re seeing all this beautiful food, and you’re like, ‘I can’t make up my mind what I want to eat!’ Well, I can’t either, but I’m blessed enough that I get to order everything on the menu!”

Why ‘Everything on the Menu’ Is More Than Just Another Food Show

There’s no doubt that as a successful strongman turned WWE Superstar, Strowman was able to use his passion to fuel his ambitions. At 42 years of age, Braun appreciates the fruits of his labor, and showed his emotional side during our conversation, shedding a few tears as he took stock of the good fortune that led him to sharing his love of food. “I wasn’t educated in the culinary arts,” he reflects. “I didn’t go to school for it. I was just blessed, you know, with my time with WWE and being larger than nature intended.”

Strowman says that just like being a performer with WWE, the act of sharing this love of food is all about putting smiles on people’s faces. “You get one shot at life, and I get it, because I eat meal prep all the time,” explains the man mountain. “I’m eating stuff weighed out to the gram, six, seven times a day and it gets mundane, but that’s my lifestyle, and that’s what I love, so this is the ultimate cheat meal show.”

Braun Strowman Shares the Best Cheat Meals and Restaurants in America

From established gems to new, hip hotspots, Strowman is always excited to push himself, and others, out of the culinary comfort zone. “One dish that really opened my eyes was at a place in Tampa called Edison: Food + Drink Lab,” reveals the legendary wrestler, explaining that because his dad loathed green peas, he inherited the same distain for them. “And I’m not a huge lamb eater, which is crazy, with all the red meat that I consume.”

Even still, Strowman took to the table in Tampa during Season 1, and put those preconceptions to one side, tasting the lamb shank completed by a mushy pea sauce, no less. “And it blew my f*****g mind,” reveals Strowman. “Pardon my French!”

How Braun Strowman Uses Food, Fitness, and Connection to Inspire Fans

While the first season of Everything on the Menu ranked as the No. 1 show across cable entertainment shows in the 18-49 demographic, Season 2 is promising to go bigger, teaming Strowman up with celebrities like Bert Kreischer and athletes such as NFL Super Bowl champion Landon Dickerson. But Strowman tells M&F why he has such a deep appreciation for the hospitality industry. “I had a job at 12 years old,” explains the WWE icon. “I was washing dishes and frying fish at a restaurant, because I didn’t have the luxuries, as a lot of people did. It’s so amazing, to be able to share this story now.”

Strowman is eager to set young people in the right direction as they navigate their own challenges, noting that he went down the wrong path himself, as a youngster. “I did a bunch of dumb stuff,” he explains of getting on the wrong side of the law. Thankfully, there were key people in his life, and they introduced him to the gym. “You know, the weights will never lie to you. They’ll tell you when you’re having a good day, because they’ll let you pick them up. They’ll tell you when you’re having a bad day, because they won’t let you pick them up. But they’re always true,” says the friendly Monster Among Men. “It’s probably the only consistent thing I’ve ever had in my entire life.”

Having lost a close friend to suicide, the giant says he has no time for those who say men shouldn’t show emotion. “People need to hear this stuff and write it,” says the gifted grappler. “It’s something that people don’t talk about enough. I’m the biggest softy on Earth…I have no problem sharing that with the entire world, because maybe my message will take one person’s mind off what’s going on and keep them from doing something crazy.”

Strowman shares that for him, getting around a table together is about more than the food you eat. It’s a chance to connect and share an experience. The former WWE Champ says that his formative years in pro wrestling revolved around the catering hall, backstage. “Eating with Undertaker, Kane, Big Show, Mark Henry, all my parental figures in wrestling. Those were my wrestling grandpas and dads and uncles and all that stuff, and they taught me so much,” he reveals.

Braun Strowman Reveals the Massive 7,300-Calorie Diet Fueling His Physique

In terms of his current fitness journey, Strowman tells M&F that he’s on a “cutting phase” while eating an incredible 7,300 calories per day. This daily intake includes five pounds of chicken, ground beef, rice, a full pack of spinach, two containers of cottage cheese, a dozen eggs, Greek yogurt, six teaspoons of olive oil and two protein shakes. “I know there’s some other stuff in there too, but it’s a lot,” he explains, revealing that he blasts through mental and physical plateaus by “embracing the suck.”

Of course, it doesn’t suck to be Braun Strowman. The gigantic specimen reveals that he is still toying with the idea of entering a competitive bodybuilding competition and does not rule out a return to the pro wrestling ring. “I’m in as good a shape, or better shape, than I’ve ever been in, wrestling-wise,” he says. “I’ve been really focusing on where I had the nerve damage in my left leg. I still have 15% atrophy in that leg, but I’m working around that, trying to strengthen up some of those other stabilizing muscles.”

Strowman says that his love of food has also helped with his ability to recover. “I thought deli meat was good protein when I was in my 20s,” he shares. “But what you put in is what you get out of it,” he now realizes, sharing that he now opts for organic meats and feels less inflammation as a result. “I’ll use a perfect example,” states Strowman. “There’s a restaurant here in Orlando that’s been near and dear to me since I moved down here to start wrestling. It’s called Beefy King. They use locally sourced bread. They use the same beef, from the same ranch in Nebraska, for the last 40 years. The only thing they put on it when it’s finished is salt. And it is the best damn roast beef sandwich I’ve ever eaten in my entire life!”

Braun Strowman is still winning at life. Bite by glorious bite.

“Everything on the Menu” returns for Season 2 on USA Network from June 5, 2026.

To follow Braun Strowman on Instagram, click here. 

Everybody benches.

From physical rehabilitation patients rebuilding strength after injury, to elite athletes developing explosive upper body power, to bodybuilders chasing a thicker chest and wider torso, the bench press remains the standard by which upper body strength is measured. Even Arnold Schwarzenegger, who arguably built one of the greatest chests in bodybuilding history, relied primarily on just two exercises: bench presses — at varying angles — and flys. That was it. No circus tricks. No bioscience Just heavy pressing and disciplined execution.

But while the bench press is incredibly effective, it is also one of the most abused exercises in the gym. Poor technique, ego lifting, and lack of preparation are why shoulder injuries, pec tears, and chronic wrist pain are so common among beginners. Learning to bench correctly from day one is the difference between building a great chest and maintaining strength for decades or having to use wrist wraps, elbow cuffs, and orthopedic tape just to scratch your ear.

Workout Routines

Add 20 Pounds to Your Bench Max

Unleash your inner benching beast with this workout plan.

Read article

Smith Machine vs. Barbell Bench Press: Which Is Better for Beginners?

For beginners — especially those training alone — the safest place to learn the movement is often the Smith machine. Purists love to scoff and refer to it as folly, but the Smith machine provides something invaluable to a novice: stability. The fixed bar path allows a beginner to focus on learning body positioning, elbow tracking, breathing, and bar control without worrying about balancing a free weight barbell over their throat. More importantly, the safety hooks and adjustable stops allow a solo trainee to rack the weight instantly if something goes wrong.

The bench press primarily targets the pectoralis major — the large fan-shaped chest muscle responsible for horizontal pressing movement. Assisting the chest are the anterior deltoids, or front shoulders, and the triceps, which extend the elbows during the press. Together, these muscle groups facilitate what’s known as a “compound movement.” But there are also numerous stabilizing muscles involved: the rotator cuff, upper back musculature, forearms, and even the lats all contribute to keeping the shoulders secure and the movement controlled.

How to Position Your Hands, Wrists, Elbows, and Shoulders Correctly

One of the first lessons beginners must learn is proper hand placement. A grip slightly wider than shoulder width is usually ideal for most body types. Too narrow and the triceps dominate the movement while stressing the wrists and elbows. Too wide and the shoulders become vulnerable, especially at the bottom of the lift.

The wrists themselves are a major issue. Many beginners allow the hands to bend backward under the weight, severely overextending the wrists and stretching the flexor tendons and muscles of the forearm. Over time, this creates inflammation, weakness, and chronic pain. The wrists should remain stacked directly over the forearms — straight and rigid — allowing the bones, not the connective tissue, to bear the load. Think of punching the ceiling with a locked fist.

Body positioning matters as well. The feet should remain planted firmly on the floor to create a stable base. The shoulder blades should be pulled back and down into the bench, creating a solid platform from which to press. This not only improves strength but protects the shoulders by stabilizing the scapulae. The chest should remain elevated while the lower back maintains a natural slight arch — not an exaggerated circus bridge, but not flattened pancake-style against the bench either.

The descent of the bar should be controlled, not dropped. Lower the weight to approximately nipple level while keeping the elbows at roughly a 45-degree angle from the torso. Excessively flared elbows place tremendous stress on the shoulder joint and pec tendon, particularly under heavy loads.

And that brings us to one of the most feared injuries in weight training: the pec tear.

How to Prevent Pec Tears and Wrist Pain While Benching

A torn pectoral tendon is brutal — both visually and functionally. It usually occurs when excessive weight is lowered too quickly under poor control, especially when the elbows are flared and the chest is overstretched at the bottom of the movement. The ego is almost always involved. Most pec tears happen because the lifter attempts to handle a weight the connective tissue is not prepared to tolerate.

Injury prevention comes down to discipline and common sense:

1. Warm up thoroughly
2. Increase weight gradually
3. Maintain proper elbow position
4. Control the eccentric (lowering) phase
5. Avoid bouncing the bar off the chest
6. Never sacrifice form for numbers

Most importantly, build strength progressively. This is another reason the Smith machine can be such a valuable teaching tool. A beginner can develop pressing mechanics and gradually strengthen the smaller ancillary stabilizing muscles — the shoulders, rotator cuff, forearms, and upper back — before transitioning into free weight bench pressing.

Eventually, the goal should be to move to free weights because they recruit more stabilizing musculature and develop more complete athletic coordination. But there is no rush. Strength is built over years, not weekends.

The bench press has survived every fitness trend because it works. Long after gimmicks disappear and “expert trainers” fade away, the bench remains. Heavy iron, lowered under control and driven skyward through raw human effort, still represents one of the purest expressions of strength ever devised.

The bench is king. Do it right.

Six men have held this position over the 20 years since. The sixth and incumbent SEAC, David L. Isom, assumed the role on June 20, 2025. As the highest-ranking enlisted member of the United States Armed Forces, SEAC Isom describes his role as one that connects the needs of the approximate 2 million service members to the leadership that makes the decisions for those that wear the nation’s uniform.

“My job is to provide truthful, honest, critical advice and guidance on joint, combined, total force integration, enlisted development, health of the Joint Force, readiness of the Joint Force, and to serve as a direct linkage between the chairman and the Joint Force,” Isom said. “I ensure that the Joint Force knows they are represented and their perspectives are being brought to the table in these meetings – either on the Joint Staff or with the Department and in the office of the Secretary of War – that they are represented at the highest levels inside the department and that their voice matters.”

FROM NORTH CAROLINA TO NAVY SEAL

The SEAC position wasn’t established when Isom was growing up in North Carolina, meaning he had no way of knowing where his military career would take him. Isom was raised around mountains, farmland, and the beach. Isom’s father moved there while serving in the U.S. Army. After leaving service and becoming a civil engineer for the N.C. Department of Transportation, Isom’s father moved the family several times for positions around the state and Isom graduated high school in Clinton, NC. It was there that Isom learned about both service and fitness.

“My parents were service-oriented and believed in the idea of serving your community. Serving in your church, serving in your state, and serving something larger than yourself was something I saw them do every day, and it was an important example for all of us kids.”

As the youngest of five, Isom was accustomed to living in an active family. He also learned about the importance of healthy foods thanks to working in the family’s garden. Growing up climbing trees, riding bikes, swimming and hiking made the fitness lifestyle a natural fit for Isom.

“My interest in fitness started with the love of the outdoors, growing up playing sports like my older siblings, and having a family that loved the outdoors.”

Isom joined the Navy in 1987 and deployed on two ships as a Machinist’s Mate. After completing Basic Underwater Demolition/SEAL Training Isom became a Navy SEAL and served in a multitude of roles during Operation Desert Shield, Operation Desert Storm, Operation Enduring Freedom, Operation Iraqi Freedom, and deployments throughout the Pacific and the Horn of Africa. Prior to becoming the sixth SEAC, Fleet Master Chief Isom had earned several awards and honors, including the Defense Superior Service Medal, Legion of Merit, Four Bronze Star Medals, including awards with Combat “V” devices for valor, Defense Meritorious Service Medal, and the Combat Action Ribbon.

FITNESS MATTERS MORE NOW THAN EVER

Being in shape has always mattered to Isom, and he even recalled a time when he crossed paths with Muscle & Fitness in 1996. An editor was doing an interview at the SEAL Sniper Course and took a photo with the students, including him, which made it into a print issue that year.

Today, Isom acknowledges that his career has seen more yesterdays than tomorrows, but he still focuses on being in his best shape possible.

“My 59-year-old combat chassis has some mileage on it, and it’s been bent or broken probably way too many times,” he said, a way that could also describe the classic NASCAR machines that would hit the walls of a track and keep coming back for more. “A lot of what I do is about maintenance and just trying to get max mileage out to make sure that I’m healthy, fit, and able to perform in the job here.”

That said, Isom doesn’t allow himself to lower standards. He is actually in preparation to run in the annual Marine Corps Marathon later this year. Goals of that magnitude appear to be a way that Isom combats Father Time, and he suggests that older adults, including those in service, do something similar.

“You need to be willing to make it a part of your lifestyle, and you need to be willing to make up for it anytime you miss a workout.”

Americans that have followed the military since President Trump began his second term will confirm that fitness has been a focal point of his administration. That includes Secretary of War Pete Hegseth, Chairman of the Joint Chiefs of Staff Gen. Dan Caine, and continues to Isom and throughout each of the branches of service. Isom’s experience serves him well here because he was around when the U.S. Special Operations Command implemented Preservation of the Force and Family (POTFF), which focused on five domains: Physical, psychological, cognitive, social and family, and spiritual. The Army has been making similar strides with their version known as Holistic Health & Fitness While Isom shared that other branches are working to catch up, he is pleased overall with the progress that has been made, and that is also positively influencing recruitment throughout all branches.

“It’s a good time to be a part of our Joint Force because I think it’s only going to get better every day.”

When asked what he would advise if asked about how to keep the momentum going, Isom suggested that continuing to focus on the total human as a weapon system is a must. That said, he acknowledged that steps are already being taken throughout the Department of War, citing Total Force Fitness, Warfighter Performance Optimization under the Office of the Secretary of War for Personnel and Readiness, and other wheels in motion throughout each service as examples of this.

“We are really trying to get it right so that we take the best care of the thing that’s most important, which is our people.”

FITNESS AND SERVICE ACROSS GENERATIONS

Even though momentum is on their side, Isom wants to see that continue because he feels that the extra focus on fitness will lead to better retention as well as improved quality of life once those on active-duty transition to life as veterans. Isom relates to that because he acknowledged his current role may be his last before he becomes a veteran himself, and he feels there are other opportunities for himself and veterans like him to continue doing their part in making the country better.

“When I think about the awesome experiences veterans can bring to the civilian sector, veterans have such an awesome opportunity to take off the uniform and to carry with them the best attributes from our military into those communities where they’re living and serving already.”

He continued, “You know, it’s a great chance for those veterans to leave a lasting impact with family, friends, neighbors and everyone that they interact with. They serve as a living example that we can all look up to.”

Isom hopes that the veterans can also serve as inspiration for the next generation of the military. It has been no secret that over three-fourths of Americans eligible to serve would not meet fitness qualifications. Isom emphasized that if a young citizen wants to join the 1% of Americans that raise their right hand and volunteer to serve, the work should start now.

“It starts with building those healthy habits, eating right, eating healthy, establishing some discipline and a workout regime that balances strength training and cardio,” Isom stated. “And then I would encourage them to mix it up. Do things that surprise the body. If you’re playing sports, then you need to be out there running, swimming, try CrossFit, try biking, do things that’ll surprise the body and then watch how the body responds to those surprises, and how it quickly increases strength and flexibility and building lean muscle.”

Isom’s nearly four-decade career is a testament that one can serve their country admirably, be a part of history in unique ways, and be a living example of service over self. Whether in the military, or in their communities, Americans taking care of themselves can be connected to making America a better place to live. That fitness foundation has been proven to be effective in helping people lead better lives, and if some people feel that a better life could include serving, Isom is ready to greet them with open arms.

“If you’re a young American that wants to serve your nation, come on and bring it! We want you in our Joint Force.”

To learn more about POTFF, go to this website.

You can learn more about Total Force Fitness here.

M&F Senior Military Editor Rob Wilkins contributed to this Fit to Serve article.

Time.

Not just time in the abstract, but the ability to extend it. To preserve cognitive sharpness, physical performance, and metabolic health well into later decades of life.

To understand how this shift is playing out at the highest levels, I sat down with Mini Vohra, a celebrity events strategist, Director of Cornucopia Events, British entrepreneur, and former barrister known for orchestrating high-profile experiences across the fashion, music, and entertainment industries. Through his work with elite performers, global celebrities, and ultra-high-net-worth individuals, Vohra operates at the intersection of luxury, performance, and culture, where trends don’t just emerge, they are defined.

As Director of Cornucopia Events, part of the Cornucopia Group, Vohra operates within one of the world’s most exclusive luxury event and concierge networks, serving billionaires, CEOs, sovereignties, and A-list celebrities across more than 175 countries through a global business valued in the hundreds of millions. The company organizes hundreds of elite events and international luxury experiences annually and has received repeated recognition under both Her Majesty Queen Elizabeth II and His Majesty King Charles III through the United Kingdom’s highest level of business honours for international trade. Operating at that level requires more than business success alone. It demands sustained energy, resilience, cognitive performance, adaptability, and the ability to function consistently under extraordinary pressure without burnout.

“When people first become successful financially, they usually buy the obvious things: the watch, the car, the holidays, the penthouse,” Vohra explains. “But eventually, especially amongst high performers, you realise there is one asset that makes every other luxury possible: your health.”

It’s a shift that is quietly redefining what luxury means.

Longevity Becomes a Lifestyle

The idea that lifestyle can influence lifespan is hardly new. Exercise, diet, sleep, and stress management have long been pillars of preventative health.

What has changed is the scale, and the sophistication, of the pursuit.

In today’s longevity clinics, optimizing health is no longer just about avoiding disease. It’s about pushing the boundaries of human performance and health span. Clients are seeking not only to live longer, but to remain physically and cognitively capable for as many of those years as possible.

“The irony is that true luxury used to mean indulgence,” Vohra explains. “Today, it increasingly means control- control over your energy, your focus, your appearance, your longevity and your quality of life.”

Some of the most visible advocates of this philosophy are technology entrepreneurs and investors who approach aging as a solvable engineering problem. Perhaps the most well-known example is Bryan Johnson, whose meticulously documented longevity regimen has attracted global attention.

Johnson tracks hundreds of biological markers and follows an intensive daily protocol aimed at reducing his biological age. His project, often referred to as Blueprint, has become a symbol of the broader cultural shift toward radical longevity optimization.

But while Johnson represents the extreme end of the spectrum, he is far from alone. Longevity-focused medical practices report growing demand from CEOs, venture capitalists, elite athletes, and executives who increasingly view health optimization as both an investment and a competitive advantage.

What Happens Inside a Longevity Clinic

At first glance, a luxury longevity clinic might resemble a cross between a medical center and a high-performance laboratory.

Instead of annual checkups, clients undergo comprehensive physiological evaluations designed to create an exceptionally detailed map of their health. Full-body imaging, cardiovascular screening, metabolic testing, genetic analysis, and advanced biomarker panels are often combined to detect early signals of disease, sometimes decades before symptoms would traditionally appear.

“High-profile individuals are no longer relying on generic advice,” Vohra notes. “They’re testing everything: hormones, inflammation, glucose response, recovery metrics, sleep quality, biological age. It’s all becoming highly personalised.”

From there, physicians, nutritionists, and performance specialists design highly individualized protocols tailored to the client’s physiology. These programs often blend clinical medicine with strategies more commonly associated with elite athletic training, creating a system where health is continuously monitored, adjusted, and optimized.

For many clients, the body becomes a managed system: tracked with the same precision as a business portfolio.

Wellness

Can Your Biomarkers Build A Vacation Itinerary?

Inside SHA Mexico, the longevity clinic-resort where your health shapes your holiday agenda.

Read article

The Science Behind the Movement

Some elements of the longevity movement are supported by a robust body of research.

Resistance training remains one of the most powerful interventions for healthy aging. Maintaining muscle mass and strength is strongly associated with reduced mortality risk, improved metabolic health, and lower rates of frailty later in life.

Cardiovascular fitness is another major predictor of longevity, with higher VO₂ max levels correlating with significantly lower rates of cardiovascular disease and overall mortality.

Sleep quality, metabolic health, and inflammation control also play critical roles in slowing biological aging. Chronic sleep deprivation, insulin resistance, and systemic inflammation are all linked to accelerated physiological decline.

But not every intervention offered in the luxury biohacking world carries the same level of scientific certainty.

Peptide therapies, NAD⁺ infusions, hyperbaric oxygen treatments, and other emerging interventions are gaining popularity, but many remain under active investigation with limited long-term human data.

For some, that uncertainty is part of the appeal. The frontier itself has become a feature of the lifestyle.

News

Dave Asprey on How 'Biohacking' Has Help...

The health and fitness disruptor is preparing for his 10th Biohacking Conference in May.

Read article

The Psychology of Optimization

The rapid growth of the longevity industry is not solely about science. It is also about mindset.

For high-performing individuals accustomed to optimizing everything from business strategy to athletic output, the idea of optimizing biology itself is a natural progression.

“High performers increasingly treat health like elite business strategy,” Vohra says. “Prevention, optimisation, consistency. Discipline compounds just like money does.”

Longevity clinics reinforce this approach by turning biology into something measurable. Blood markers become performance metrics. Sleep scores become feedback loops. Biological age becomes a target to improve.

In many ways, longevity optimization mirrors elite sport: continuous measurement, constant adjustment, and relentless pursuit of marginal gains.

What People Get Wrong

Despite its growing popularity, the longevity movement is often misunderstood.

“I think people sometimes assume longevity is about trying to become immortal,” Vohra says. “The reality is much more practical. It’s about maintaining function, energy, cognition, resilience and quality of life for as long as possible.”

There is also a tendency to equate high cost with high effectiveness.

“Some high-end treatments are incredible,” he adds. “Others are simply luxury theatre.”

That distinction matters. While cutting-edge interventions can offer meaningful benefits, they are not substitutes for foundational health behaviors.

What the Fitness World Should Pay Attention To

While the six-figure longevity lifestyle may seem far removed from the average gym-goer, many of the most effective interventions remain remarkably accessible.

Strength training, cardiovascular fitness, sleep quality, nutrition, stress management, and maintaining a healthy body composition consistently demonstrate the strongest impact on both lifespan and healthspan.

The difference at the elite level is not necessarily the intervention itself, but the precision with which it is applied.

The irony is that the same fundamentals driving elite longevity are the ones most people still neglect.

The Future of Longevity Medicine

Despite skepticism from some corners of the medical community, longevity science is advancing rapidly.

Researchers are increasingly studying aging not as an inevitable decline, but as a biological process that may be modified through targeted interventions. Advances in genomics, biomarker analysis, and artificial intelligence are improving our ability to detect early physiological changes and intervene earlier than ever before.

Over time, technologies currently reserved for elite clinics may become far more accessible, potentially reshaping the standard model of preventative medicine.

Time as the Ultimate Asset

The rise of the longevity movement reflects a fundamental shift in how we define wealth.

For decades, success has been measured by accumulation. Longevity reframes that equation, focusing instead on preservation—of energy, cognition, physical capability, and overall quality of life.

“The goal is not perfection,” Vohra says. “The goal is longevity with quality.”

For those able to invest heavily, that pursuit may include sophisticated diagnostics and experimental therapies. But the underlying principle remains far simpler.

The same behaviors that build elite performance build a longer, stronger life.

Rigor. Discipline. Results.

But inside the organization’s media sessions and athlete discussions, one message was repeated over and over again:

This was not meant to encourage reckless drug use—especially among children.

Executives, physicians, and participating athletes consistently framed the Enhanced Games as a medically supervised performance and longevity initiative centered on recovery, health monitoring, and extending athletic careers rather than glorifying underground enhancement culture.

The organization repeatedly emphasized that peptides and enhancement therapies were not intended for teenagers experimenting in gyms or athletes self-administering mystery compounds purchased online. Instead, officials argued that their platform was attempting to move performance enhancement into a transparent, clinically monitored environment built around physician oversight, bloodwork, and individualized protocols.

That distinction became one of the defining themes of the event.

During a lengthy media availability, organizers continually returned to the same idea: enhancement already exists in professional sports, bodybuilding, and entertainment, but largely in secrecy.

“What we are not promoting is that enhancements make up for a loss in talent, dedication, hard work,” says CEO and co-Founder, Maximilian Martin, during the discussion. “The athletes, it’s actually just the icing on the cake to let them recover quicker, protect themselves better from injuries, and that leads ultimately to better performance.”

The organization’s medical team argued that the real danger is not medically supervised therapies, but rather unsupervised abuse happening underground already.

Organizers pointed to unregulated peptide markets, social media influencers promoting black-market compounds, and young athletes experimenting without physician guidance as the current reality they claim to be trying to replace.

“What’s happening right now in the shadows is that people resort to unsafe drugs in unsupervised usage,” says Martin. 

They repeatedly stressed that children should not be using these substances and that the organization’s protocols were built specifically around adult athletes operating under medical supervision.

“This is not for experimentation by yourself,” organizers said while explaining why athlete-specific enhancement protocols were not publicly released. “The safe way to do it is under the right medical supervision with a doctor advising you personally.”

Payday Sparks Athlete Compensation Debate

One of the most talked-about storylines of the event involved Fred Kerley.

Kerley competed as an unenhanced athlete, a distinction the organization highlighted repeatedly. While many outsiders assumed every participant would be chemically enhanced, officials clarified that not all athletes were participating in enhancement protocols.

Even without enhancements, Kerley became one of the faces of the event and one of its biggest financial success stories.

The organization announced that Kerley would take home $250,000 in prize money for his family simply for competing at the event level organizers envisioned.

That number became a centerpiece in the Enhanced Games’ broader argument that elite athletes deserve dramatically better compensation than they currently receive through traditional Olympic systems.

The debate intensified after comments from newly elected Kirsty Coventry resurfaced online. Coventry, the president of the International Olympic Committee, recently indicated that she does not support directly paying Olympic athletes.

Enhanced Games executives and supporters used that contrast aggressively.

To them, the difference between the Olympic model and the Enhanced Games model is simple: one generates enormous global revenue while most athletes struggle financially, and the other openly prioritizes paying competitors.

The organization’s leadership repeatedly emphasized that athletes are entertainers generating value for leagues, sponsors, and broadcasters, and therefore deserve compensation that reflects that reality.

Throughout the media sessions, organizers described a future where athletes are not only medically supported but financially rewarded. That philosophy may ultimately become just as disruptive as the science itself.

On a social media post, the organization announced that a staggering $10,000,000 bonus awaits any sprinter capable of breaking Usain Bolt’s legendary 9.58-second world record in the 100m dash at the 2027 Enhanced Games. That figure immediately became one of the most shocking incentives in sports history.

The bounty transforms the race into more than just another sprint. It becomes a global spectacle centered around one of the most iconic marks in athletics.

Throughout the event, officials openly discussed the possibility that enhancement science, recovery optimization, and modern training could eventually push humanity beyond Bolt’s seemingly untouchable standard.

“At some point, someone will be quicker than Usain Bolt,” Max Martin said confidently during the closing media session.

Whether that happens under the Enhanced Games banner or elsewhere, the organization clearly intends to position itself as the stage where the next evolution of human performance takes place.

Kristian Gkolomeev Breaks the 50m Freestyle World Record

The defining athletic moment of the event came from Kristian Gkolomeev.

Gkolomeev stunned the swimming world by covering the Men’s 50m Freestyle in 20.81 seconds, faster than any human had ever officially swum the distance.

The swim shattered the previous benchmark and immediately became the signature performance of the Enhanced Games launch.

With the performance, Gkolomeev reportedly earned a staggering financial package:

• $1,000,000 world-record bonus
• $250,000 first-place prize
• Global headlines as the fastest 50m freestyle swimmer ever recorded

For organizers, the moment represented validation of everything they had been arguing publicly for months.

Officials repeatedly stressed during media sessions that, regardless of whether traditional governing bodies recognize the result, the swim itself happened.

“What Kristian did last year is he swam the distance of fifty meters quicker than any other human being ever before,” says Chief Sporting Officer Rick Adams. 

That statement captures the philosophical divide between the Enhanced Games and legacy governing organizations. Traditional Olympic structures define legitimacy through regulatory approval and anti-doping compliance. The Enhanced Games instead frame legitimacy through raw human output.

If a human moves faster than anyone before them, the organization argues, then history happened regardless of whether traditional federations approve of the circumstances.

That approach is exactly why the event has generated so much debate.

Megan Romano’s Comeback Story

Among the most compelling athlete narratives was the return of Megan Romano.

Romano had effectively stepped away from elite competitive swimming for nearly a decade after previously competing for Team USA and winning world championship titles during her prime years.

Now 35 years old, Romano returned to elite-level training under the Enhanced Games framework and organizers claim she is swimming faster than she did during her previous championship career.

Officials repeatedly pointed to Romano as evidence that recovery science and enhancement protocols could extend athletic viability far beyond traditional expectations. “She was retired for so many years,” says Martin during the media conference. “She comes back now at 35 and is swimming quicker than she did when she was a two-time world champion.”

For the Enhanced Games, Romano’s comeback represented more than nostalgia. It became a proof-of-concept story for their entire philosophy.

The organization wants athletes and fans to believe that elite careers do not necessarily need to end in an athlete’s late twenties or early thirties. Their vision is a sports ecosystem where recovery optimization, hormonal therapies, peptides, and advanced monitoring systems allow athletes to compete longer, recover faster, and potentially return from retirement.

Whether the broader sports world accepts that idea remains to be seen, but Romano quickly became one of the most visible examples of the concept in action.

Zoop Helped Turn the Enhanced Games Into a Creator-Led Media Event

Beyond the world records and controversy, the Enhanced Games also leaned heavily into influencer culture and digital storytelling.

The organization partnered with ZOOP, which positioned the creator platform as a founding partner and official content platform for the inaugural Games.

Rather than relying solely on traditional sports coverage, Zoop helped flood the event with original creator-driven content, behind-the-scenes athlete access, livestreams, interviews, and social-first storytelling designed to dominate online conversation.

According to the partnership announcement, Zoop worked directly with Enhanced athletes throughout training camps in the United Arab Emirates, documenting workouts, recovery protocols, medical supervision, and day-to-day preparation leading into Las Vegas.

The strategy brought influencers, celebrities, and creators directly into the ecosystem to help amplify the event far beyond traditional sports audiences.

That included appearances and coverage from actress Dascha Polanco as well as creator and influencer Victoria Brito, both of whom generated social content surrounding the Games and helped introduce the competition to entertainment, fashion, and lifestyle audiences that normally would never engage with Olympic-style track and swimming events.

Instead of trying to mimic the presentation style of the Olympics, the Enhanced Games embraced internet culture completely. Leaning into creators, viral clips, athlete personalities, and influencer storytelling as part of the core product.

Enhanced executives repeatedly described the organization as more than just a sporting event. Internally, they compared the structure to modern entertainment properties like wrestling and creator ecosystems, where year-round content matters just as much as the competition itself.

For the Enhanced Games, the future of sports is not just about records and medals. It is about athletes becoming full-scale digital personalities capable of driving attention across social media, streaming platforms, wellness brands, and creator economies simultaneously.

A Sports Experiment the World Can’t Ignore

The Enhanced Games could be at risk to the organization’s own health. 

Traditional sports governing bodies may never recognize their records. Olympic organizations may continue rejecting their philosophy. Critics may remain unconvinced that medically supervised enhancement can ever truly remain safe.

But after its launch event, one thing became very clear: The organization is trying to beat the dead horse on one specific point. This is not intended to be a promotion for children experimenting with peptides or performance-enhancing drugs.

Throughout nearly every press conference answer, panel discussion, and athlete interview, members of this organization have repeatedly emphasized that their vision revolves around elite professional performance, recovery science, longevity, and medically supervised optimization for adult athletes competing at the highest levels.

Officials consistently argued that the real danger already exists online, where teenagers and amateur gym-goers are exposed daily to underground enhancement culture through social media influencers, black-market peptide websites, and unregulated overseas compounds.

The Enhanced Games insists its approach is the opposite of that environment.

The company has also moved aggressively into the financial world. Enhanced is now publicly traded on the New York Stock Exchange, something organizers referenced multiple times while discussing investors, shareholders, sponsorship growth, and the future expansion of the business.

To supporters, that legitimizes the operation as a scalable sports and wellness company rather than a fringe underground experiment.

To critics, it raises even bigger concerns about monetizing enhancement culture.

Either way, the Enhanced Games have already accomplished one thing few sports startups ever achieve:

All eyes are on the prize that you see as worth investing your time in. 

Welcome to the golden age of curds. More people are realizing cottage cheese is far more than a nostalgic throwback—it’s affordable muscle fuel with real staying power. But before you dive spoon-first into the trend, there are a few things worth knowing about this clumpy, surprisingly versatile dairy staple.

What Exactly is Cottage Cheese?

Cottage cheese is considered a fresh cheese since it’s not aged or ripened the way hard cheeses like Parmesan, gouda and cheddar are. It’s a pretty straightforward cheese to produce. To make it, manufacturers introduce an acid compound or an acid-producing culture into milk, which begins separating the liquid whey protein from the milk solids, or curds. It’s these curds that lend cottage cheese its quintessential lumpy and polarizing appearance.

Curd size varies among brands, with some now offering smaller lump options. A good option for those of you who find the large curds weird them out. As for the taste, well, it’s slightly sweet, a tad sour, and a bit salty, yet sort of bland, which makes it easy to add to dishes without altering the flavor.

Yes, The Mass Produced Stuff is Still Healthy

These days, you can find artisanal cottage cheese and other tubs with a higher price point. (Here’s looking at you, Good Culture.) While these options can certainly have their merits, including improved taste and a cleaned-up ingredient list, making them a worthy splurge, it’s still perfectly acceptable to choose cottage cheese from larger-scale brands, as these provide many of the same nutritional benefits for less expense. Choosing store brands from Target, Publix, and Aldi can amount to considerable cost savings. Overall, it’s best to select a brand based on your taste preference and food budget. If a particular cottage cheese has a flavor and texture that excites your gag reflex, then that is not the one for you, even if it costs less than the rest.

Is Cottage Cheese Good for Building Muscle?

When discussing the virtues of cottage cheese, it certainly makes sense to start with protein, the macro everyone seems obsessed with. With roughly 13 grams of protein in a half-cup serving (80-100 calories), this dairy product is clearly a protein standout, and one that can help your muscles look more pumped. As a comparison, the same serving of plain Greek yogurt contains about 10g of protein. Two large eggs have 12 grams of protein for 158 calories. This means that including cottage cheese in your diet makes it easier to nail your total daily protein goals.

Cottage cheese makes an excellent post-workout food option, as research shows that 9 grams of milk-based protein can be enough to stimulate muscle-building following a bout of resistance training. Some people are now using cottage cheese as a replacement to protein powders, as not everyone is keen on using those to support muscle-making efforts. And it’s certainly more pleasant to eat than most of the so-called protein bars on the market.

It’s also about the best late-night snack you can eat. A study review published in the scientific journal Frontiers of Nutrition extols the virtues of consuming some protein before bed to help boost muscle recovery and growth in response to training. The study authors point out that casein, which cottage cheese has in abundance, is the best type of pre-snooze protein since it is slower-releasing, thereby providing our bodies with a steady stream of muscle-building amino acids as we dream away.

And let’s not forget that the sky-high protein content of cottage cheese also helps with satiety and appetite control. This, along with its relatively low calorie count, could mean it was justified to crown cottage cheese as a gold standard weight loss food.

What to Look for When Buying Cottage Cheese

Know Your Fat Levels

Cottage cheese is available in 0%, 1%, 2% and 4% milk fat. This describes the percentage of fat by weight in the cheese. A half-cup serving of fat-free (0%) cottage cheese provides about 80 calories and 0 grams of fat, while 2% delivers roughly 90 calories and 2.5 grams of fat. The 4% stuff has 120 calories and 5 grams of fat per half-cup serving. The differences here aren’t huge, but still worth noting.

Which to choose? Some may like the calorie savings that you get from lower fat varieties, but others will find that the extra bit of fat in the 4% stuff makes it more filling and a heck of a lot more tasty. I would say that if you aren’t already eating too much saturated fat and calories, there is no reason why you can’t go higher-fat. But if you need to reign in your sat fat and calorie intake, then perhaps it’s a wise choice to go lower fat.

The role that dairy fat has on heart disease remains controversial, with some research suggesting eating too much can be bad news for heart health, while other studies suggest that dairy fat has a rather passive role when it comes to the functioning of our tickers. A thought is that the nutrition matrix of dairy largely counteracts any negative impact its saturated fat has on the heart. We may one day have a definitive answer to this.

Nutritional Values

Though it’s the protein in cottage cheese that grabs all the headlines, the lumpy dairy is home to a range of important micronutrients, including calcium and phosphorus, both of which are vital for bone health. It also supplies potassium, selenium , and vitamin B12, a nutrient that helps keep the body’s red blood cells and nervous system healthy and helps make DNA, the genetic material in all cells. Dare we say that this stuff is nutrient-dense health food?

Just keep in mind that, unlike milk, which is often fortified with vitamin D, cottage cheese typically does not contain this nutrient.

Probiotics Content

Now you might be thinking, what about the probiotic content of my beloved cottage cheese? Unlike yogurt and kefir, much of the cottage cheese on the market isn’t a source of these micro-critters and, in turn, won’t do much to fertilize your gut with beneficial bacteria. Unlike yogurt, fermentation isn’t a required step in making cottage cheese. So make sure you are consuming some fermented foods, such as yogurt and kimchi, if your cottage cheese is lacking probiotics.

With that said, there are many different brands of cottage cheese, some of which, like Good Culture, do indeed include live cultures. Fermented cottage cheese will have a sharper, more noticeable tangy flavor, similar to yogurt. A good choice if you find regular cottage cheese a bit bland.

Lactose Tolerance?

Yes, the majority of carbs in a tub of plain cottage cheese hail from a naturally occurring milk sugar called lactose. Something that people with lactose intolerance will need to be aware of. Eat too much of this and you risk stomach revolt. To date, options for lactose-free cottage cheese on the market are limited, but if you look hard enough you might get your hands on it. Yogurt contains less lactose because the bacteria used in its production breaks down this sugar. This means that cultured cottage cheese should contain significantly less lactose than regular versions as long as the cultures were added during the production process and not afterward.

Sodium Intake

One caveat worth noting is that cottage cheese can be much higher in sodium than yogurt—a half-cup serving may have up to 400 milligrams, though some brands may have more or less. (As a reminder, the daily sodium recommendation is 2,300 mg or less.) Salt is added to cottage cheese to enhance flavor and to help preserve it because of its high moisture content. This makes it a potential food of concern for those whose blood pressure is sensitive to sodium or for people with existing heart conditions or diabetes.

But not everyone needs to be so concerned about their sodium intake, and this extra hit of sodium can be part of your nutrition recovery following a sweaty workout. It’s possible to compare brands and look for those that have less sodium per serving. I’m probably not the only one who finds the highest sodium options to taste too, well, salty.

Additives: Emulsifiers

A good portion of the cottage cheese out there is made with thickening gums like guar gum, locust bean gum (no relation to the bug), and carrageenan. These are known as food additives called emulsifiers. This is a bit concerning, as some research is questioning the health impact these can have. For instance, a report in the journal Microbiome suggests that they can alter our intestinal microbiota composition and its function in a way that may increase inflammation. Perhaps excessive emulsifier intake contributes to making eating too many ultra-processed foods so bad for our health.

If you’re concerned about these food additives, you can look for brands like Friendship Dairies that produce cottage cheese without them. After all, what is wrong with an option made with nothing more than milk, cream, and salt?

Sugar Content

Naturally, cottage cheese is low in carbohydrates, which is why it was historically a staple for low-carb dieters. But as with yogurt, flavored cottage cheese typically contains added sugars and is, therefore, higher in carbs than plain varieties.

Check the label: Look for options with 5 grams or fewer added sugars in a serving and ones flavored with at least some real fruit. Your smartest move is to purchase plain cottage cheese and sweeten the bowl with some berries or diced fruit. That gives you plenty of protein with much less of a nutritional compromise.

3 Cottage Cheese Recipes

The most popular way to eat cottage cheese is as if it were yogurt, dumped in a bowl and topped with fruit and maybe a handful of nuts or granola. But these mild, protein-packed curds are way more versatile than you think. Here are a few recipes that prove this point.

Creamy Fruit Salad Breakfast Tacos

A protein-packed way to kick off your day and way more exciting than a bowl of soggy oatmeal.

Ingredients:

• 1 1/2 cups cottage cheese
• 1 tablespoon honey
• 2 tsp orange zest
• 1 teaspoon vanilla extract
• 1 cup blueberries
• 1 cup halved strawberries
• 2 kiwi, peeled and chopped
• 1 banana, sliced
• 4 (6-inch) whole-grain tortillas
• 1 cup granola

Directions:

1. In a bowl, stir together cottage cheese, honey, orange zest and vanilla. In a separate bowl, toss together blueberries, strawberries, kiwi and banana.
2. To assemble tacos, spread some of the cottage cheese mixture on a tortilla and top with fruit salad and granola. You can also roll these up burrito-style.

Cottage Cheese Egg Bombs

You can’t go wrong serving these baby crustless quiches for breakfast, lunch, or dinner.

Ingredients:

• 1 1/2 cups cottage cheese
• 8 large eggs
• ¾ cup grated mozzarella
• 1 tablespoon cornstarch
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 red bell pepper, chopped
• 2 cups finely chopped spinach

Directions:

1. Heat the oven to 325ºF. Coat a standard sized muffin tin generously with cooking spray.
2. Blend together cottage cheese, eggs, cheese, cornstarch, thyme, salt, and pepper until very smooth. Place egg mixture in a bowl and stir in red pepper and spinach. Divide among muffin cups.
3. Fill a baking dish about halfway with very hot tap water. Place on the lower rack. Place the muffin tin on the middle rack. Bake until the egg bites are set and no longer wet on top and they have started to pull away from the edges of the pan, 20 to 25 minutes. Let cool in the pan for about 5 minutes. Run a butter knife around each egg bite to loosen and lift out of the pan. Serve warm.

Chocolate Mousse

This dessert tastes too decadent to be, mostly, healthy. Great served topped with raspberries and crunchy toasted nuts.

Ingredients:

• 4 ounces dark chocolate, roughly chopped (about 1/3 cup chopped)
• 1 1/2 cups full-fat (4%) cottage cheese
• 3 tablespoons maple syrup
• 1/2 teaspoon cinnamon
• 2 tablespoons water

Directions:

1. In a small microwave-safe bowl, add chocolate. Microwave on high power in 30-second intervals, stirring with a rubber spatula after each interval, until melted, about 90 seconds. Let cool slightly, about 5 minutes.
2. Meanwhile, in a blender or food processor, process cottage cheese, maple syrup, cinnamon, and water until smooth, stopping to scrape down sides of container as needed. With blender running, drizzle in cooled chocolate until just combined.
3. Transfer chocolate mousse to container, cover, and refrigerate until fully chilled and set, about 2 hours. It will thicken as it cools.

If you’re not a fit for this exercise, it is a shoulder issue waiting to happen. That makes the behind-the-neck press a selective lift. Selective lifts tend to get trashed because of the high risk-to-reward ratio.

The real question isn’t whether the behind-the-neck press is evil. The question is whether the person using it has the mobility, control, and common sense to make the risk worth it. Like many maligned exercises, the problem isn’t that the movement is useless—it’s that people fail to treat it like the advanced shoulder builder it really is. Let’s dive in, with some help from Matt Wenning of Wenning Strength, and see if the behind-the-neck press is for you.

Why the Behind-the-Neck Press Has a Bad Reputation

Behind-the-neck presses get no love because it requires the shoulders to do something many lifters cannot do well: press overhead behind the neck from an abducted, externally rotated position. That’s a lot to handle if shoulder mobility is lacking, thoracic extension is missing, or the lifter is hyperextending their lower back to get the bar into place.

“The shoulder already gives up stability for mobility,” explains Wenning. “Forcing extreme external rotation and overhead abduction can create problems for lifters who lack thoracic mobility, scapular upward rotation, or shoulder health.”

It often gets crushed by guilt-by-association. You may have seen the ugliest version of this exercise: too much weight, the bar slamming behind the head, the neck jutting forward, the ribs flaring, and the elbows all over the place. When you witness that, it is easy to decide the movement itself is the problem.

Front presses, dumbbell presses, landmine presses, and machine presses all train the shoulders with less technical demand and less drama. Then people start asking a fair question: why bother? That is exactly why this exercise keeps ending up on the gym

hitlist. It is not because it is useless. It is because its margin for error is smaller, and for that reason, many avoid it.

But what do the expert think of it?

What Science Says About the Behind-the-Neck Shoulder Press

Science doesn’t give us a clear-cut answer, but it does give us a better picture of who this lift is for and why it gets side-eye. This study of weight-trained individuals found that lifters with clinical characteristics of anterior shoulder instability and hyperlaxity reported more frequent use of shoulder-loading exercises in the so-called “high-five” position.

Keep in mind that association doesn’t prove that the behind-the-neck press is the cause of this. Another study comparing the front and back overhead presses found that the back overhead press increased involvement of the lateral and posterior deltoids.

That same study also reported that barbell pressing produced greater muscle engagement than machine pressing. That matters because it suggests the behind-the-neck press is not merely a riskier version of the standard press; it may provide a distinct shoulder-building stimulus, especially for lifters seeking more side- and rear-delt development.

Research doesn’t tell the whole story, but it suggests that the behind-the-neck press is neither inherently useless nor automatically dangerous. It is a specialized pressing variation with a distinct training effect and a smaller margin for error.

The real takeaway is this: The behind-the-neck press is not a default lift. It is a conditional one.

Who Should Avoid the Behind-the-Neck Press?

The behind-the-neck press is far from perfect, and here are a few good reasons not to place the barbell behind your head.

Shoulder Mobility Demands

To do it well, you need sufficient shoulder external rotation, abduction control, and thoracic extension to get the bar behind the head without turning the rep into a circus act. That is a problem because many lifters lack that combination. Instead of owning the position, they compensate by overarched the lower back, flaring the ribs, or jutting the head forward to clear the bar. Once that starts happening, the lift stops training the shoulders and instead exposes problems.

Unnecessary Shoulder Stress Research on weight-trained individuals found that exercises using the “high-five” position, which the behind-the-neck press puts you in, were associated with clinical signs of anterior shoulder instability and hyperlaxity.

Smaller Margin for Error

The behind-the-neck press punishes poor thoracic mobility, weak scapular control, a sloppy bar path, or an oversized ego. “Repeated overhead loading in compromised positions,” says Wenning. “Can increase shoulder mileage, contribute to impingement symptoms, irritate soft tissues, and create problems both short- and long-term.”

That is part of what makes the lift so controversial. It is not just that it can feel awkward; the consequences of bad technique arrive sooner.

There Are Easier Alternatives

Most lifters can build strong, muscular shoulders with regular overhead-press variations, landmine presses, and machine presses. Those lifts require less mobility, less technical precision, and less courage than putting a barbell behind your head. That makes the behind-the-neck press optional, but optional does not mean worthless.

Next are three reasons why you should do it.

Benefits of the Behind-the-Neck Press

So far, I have given you every reason not to do it. Here are the benefits that will make you think twice.

Hits the Side and Rear Delts Differently

The behind-the-neck press trains the shoulders differently from the standard press. Research comparing both lifts found that the behind-the-neck overhead press increased engagement of the medial and posterior deltoids, whereas the front version engaged the pectoralis major more. That gives the behind-the-neck press a legitimate argument for lifters chasing broader shoulders.

It Exposes Weak Links Fast

You can’t fix a problem you haven’t uncovered. This lift requires thoracic and shoulder mobility, as well as the ability of the shoulder blades to rotate upward. If any of these is an issue, the behind-the-neck press will reveal it. That is not always a bad thing. Sometimes an exercise is valuable because it shows you where your weak links are so that you can correct them.

It Can Improve Strength and Control in a Sport-Specific Overhead Position

For certain lifters, the behind-the-neck press offers more than a delt pump. It strengthens a position they need to own. Olympic lifters, throwing athletes, and experienced overhead trainees often need to produce or control force with the shoulders abducted and externally rotated. The behind-the-neck press builds strength, stability, confidence, and improved performance in that position. For the right athlete, it can be a targeted way to get stronger exactly where performance demands it.

Who It’s For and Who Should Skip It

Is this lift for you? Let’s find out.

Who’s It for

• Experienced lifters who have the shoulder mobility, thoracic extension, and bar control to own the ‘high-five’ position.
• Olympic lifters, certain throwing athletes, and advanced overhead trainees who need strength and stability in that abducted, externally rotated “behind the neck” position.
• Hypertrophy-focused lifters who tolerate the movement well and want a pressing variation that may bias the medial and posterior delts more.

Who’s it not for

• Beginners, because it is not a learn-to-press movement.
• Lifters with a history of shoulder instability, hyperlaxity, impingement symptoms, or pain in abducted and externally rotated positions should also leave this one alone.

Risk vs. Reward: Is the Behind-the-Neck Press Worth It?

The behind-the-neck press sits in the high-risk, moderate-to-high reward category.

The risk is not just that the lift looks awkward. It is a position that places significant demand on the shoulders, upper back, and the lifter’s ability to control the bar path under load. If you lack shoulder mobility, thoracic extension, or stability in that abducted and externally rotated position, the lift can go from an advanced shoulder-builder to a bad idea in a hurry.

But the reward is real for the right person. The behind-the-neck press provides a different training stimulus than the standard front press, with the lateral and posterior delts getting more action. That gives it a legitimate hypertrophy argument for lifters chasing broader shoulders. It also gives some advanced overhead athletes a way to build strength and control in a position their sport or lifting style demands.

It is not a default press, but it is not forbidden either. If you have the mobility and the control, the reward may justify the risk. If you do not, the behind-the-neck press becomes one of those lifts where the downside shows up long before the upside.

Final Verdict

This is not a lift for beginners, those with shoulder issues, or anyone who has to twist themselves into position to complete the rep. The concerns discussed above are real.

But writing it off misses the other half of the story. It’s great for overhead athletes and Olympic lifters who need strength and control in that position; the behind-the-neck press can be more than an old-school stunt. It can be a targeted tool. Plus. If you can handle it, it gives your shoulders a different stimulus.

The behind-the-neck press is not bad because it is worthless. People malign it because too many lifters force an advanced movement with inadequate mobility, poor control, and a barbell they have no business loading. But in the right hands and on the right shoulders, it is still a legitimate shoulder builder.

Aside from a 2011 remake starring Jason Momoa, it’s been 42 years since Conan was on our cinema screens as Conan the Destroyer, and what a time to be alive it truly was back in 1984. With songs like “Uptown Girl” by Billy Joel, and Van Halen’s “Jump” ruling the airwaves, the movie theaters were packed for blockbusters like Ghostbusters, Gremlins, and Indiana Jones. And what comic book fan could forget Arnold Schwarzenegger’s portrayal of Conan? The series reached cult status, albeit without setting the box office on fire, but there’s more to this muscle-bound legend’s story to come on the big screen, and thankfully, there appears to be a huge appetite for Conan’s return on this side of the millennium.

What Happened at the End of Conan the Destroyer? (Spoilers)

Conan the Destroyer followed up on Conan the Barbarian, and provided the main man, along with his companion, Malak, an opportunity to complete a quest to resurrect Conan’s lost love interest, Valeria. While that action-packed quest ended in a double-cross, Conan was able to slay the bad guys in the end and earn himself an offer to take the crown as king, serving alongside Queen Jehnna. In true rebellious fashion, he refused that offer, however, stating, “I will have my own kingdom, and my own queen,” in the closing moments of the movie.

What Is the Plot of ‘King Conan’?

During the Arnold Sports Festival in Columbus, OH, the iconic actor (now 78) told fans that the plotline for the third instalment would offer Conan a curious new challenge. How will he deal with the responsibility of great power?

“It’s a great story,” said the seven-time Mr. Olympia. Apparently, after sitting on the kingly throne for 40 years, “Conan gets complacent, and now he gets forced out of the kingdom, slowly,” Arnold expanded. “Then there’s conflict, of course, and then he somehow comes back, and then there’s all kinds of madness and violence and magic and creatures. Now, of course, you have all the special effects, and the studio system has plenty of money to make those movies really big.”

Who Is Directing and Producing ‘King Conan’?

In addition to Arnold making a triumphant return as Conan, there’s a ton of Hollywood muscle behind the King Conan project. The film is backed by 20th Century Studios, meaning that a big-budget fantasy style production is well within reach. Writer and director,

Christoper McQuarrie is also attached, and he’s scored major success at the helm of other major movies, such as the Mission: Impossible franchise and Top Gun: Maverick.

When Will ‘King Conan’ Be Released in Theaters?

With filming expected to begin in 2027, critics believe that the movie will land in theaters in late 2028, or more likely in 2029, giving you ample time to revisit the first two movies and fall in love with series all over again.

To follow Arnold Schwarzenegger on Instagram, click here. 

“Many individuals, families, communities, and others are increasingly concerned about physical fitness, and there is a growing recognition that physical activity is an important part of daily life for people of both sexes and all ages,” Reagan stated. “Americans who are not reaping the benefits and pleasures of physical activity and sports should develop a personal physical fitness program in accordance with their capability.”

Every president has issued their own proclamations to maintain the tradition Reagan started, but the focus on health and fitness for the nation’s citizens can be traced back to three decades before that. In 1955, then President Dwight D. Eisenhower was made aware of the Kraus-Weber test, which compared the muscular strength and flexibility of American school children against European children. The results were shocking to the White House: nearly 60% of the American kids failed at least one of the basic core strength tests, while only about 9% of European kids failed.

Viewing physical deficiency as a looming national security issue, Eisenhower took action. One decision came in 1956 by signing Executive Order 10673, establishing the President’s Council on Youth Fitness to design solutions to help the country’s children improve their physical health.

The History and Evolution of the President’s Fitness Council

That council has evolved over the years since as has its role in the awareness of health and fitness for all Americans. That started with President John F. Kennedy, followed by his successor, Lyndon B. Johnson, who felt sports should be included as well. In 2010, President Barack Obama opted to include nutrition as well as physical fitness.

Along with the shift in focus, the council has also undergone multiple name changes, ultimately becoming the President’s Council on Sports, Fitness, and Nutrition (PCSFN). As the United States enters the “Decade of Sport” with the upcoming World Cup, 2028 Summer Olympics in Los Angeles, and 2034 Winter Olympics in Salt Lake City, the PCSFN will be celebrating their 70th anniversary, and its work is as important as ever. President Donald Trump verified this in his latest proclamation of National Physical Fitness and Sports Month by reinstating the Presidential Physical Fitness Award and the Presidential Fitness Test.

Trump said, “Physical dedication sharpens the mind, steels the will, and produces the kind of character that Americans carry into every aspect of their lives. Citizens who hold themselves to that standard of excellence are capable of meeting any challenge of the world today.”

The Role of Bodybuilding in America’s Health Movement

If one was to look back on the evolution and history of the PCSFN, they would see that bodybuilding has had a profound impact on fitness at a national level. President Kennedy sought advice from fitness icon Jack LaLanne during the 1961 rebranding. LaLanne worked behind the scenes to help design the actual physical education curricula that were pushed out to American public schools, including calisthenics and other exercises that required no equipment.

Fast forward to 1990, which was when 41st President George H.W. Bush brought in seven-time Mr. Olympia Arnold Schwarzenegger to be the chairman of the council. Schwarzenegger served in that role until 1993, and it could be considered the roots of his political career, culminating in becoming California’s Governor in 2003. He saw it as not only a privilege but a form of payment for what he felt America gave him.

“The President’s Council was my chance to pay my rent to the country that made me,” Schwarzenegger said when reflecting on his appointment at one of his Great American Workout events. Six years after Schwarzenegger’s term ended, another Mr. Olympia champion followed in the form of eight-time winner Lee Haney, who served under both Presidents Clinton and Bush (43). Haney focused on getting communities at large involved in the fitness movement, including calling on moms and dads to be examples for the next generation.

During his time at the helm, Haney proclaimed, “Parents must lead by example. Don’t use the cliché; do as I say and not as I do. We are our children’s first and most important role models.”

President Trump also looked to the world of bodybuilding for leaders to guide his administration on what is best for health and fitness. Former Mr. Universe and The Incredible Hulk icon Lou Ferrigno was on the PCSFN during Trump’s first term. Joining Ferrigno on that version of the council was International Sports Hall of Fame president and founder Dr. Robert Goldman and current M&F Military Editor Rob Wilkins—both of whom had direct connections to the IFBB and their founders, Joe and Ben Weider.

Bodybuilding’s support for the country’s health and fitness continues today. As recently as 2024, M&F and the Olympia were represented at the annual PCSFN meeting. Wilkins and Olympia President Dan Solomon met with members and leaders about the importance of health for all Americans and how bodybuilding can play a vital role in spreading that message. Following the meeting, Solomon expressed gratitude for the work that the PCSFN was doing, which continues today under Trump’s second term.

“The room was filled with amazing people,” Solomon expressed following the meeting. “The council is playing an important role by shining a spotlight on America’s pursuit of longevity, strength, fitness, and overall health.”

The Future of America’s Physical Fitness and Sports

As the United States celebrates its semiquincentennial (250th) anniversary, health and fitness is more important than ever. Never before has there been as much research on longevity, movement, nutrition, recovery, sleep, and training as there is in 2026. That work comes at a time when over 75% of the country’s young people would not qualify to serve in the military. Even as we are over a fourth into the 21st century, physical wellness could still be considered a national security matter, which is why actions like bringing back the Presidential Fitness Test were taken. Wilkins saw the significance of the Decade of Sport two years ago and emphasized why it will matter over the next ten years.

“I believe America’s upcoming Olympic Games in ’28 and ’34 present a unique opportunity to enhance awareness and promote physical activity, particularly among our youth. This is also an ideal time to focus on national health.” To support the revived test, Trump’s administration also created whitehouse.gov/fitness, an interactive page that shows the fitness targets that young Americans should be striving for so they can earn the Presidential Physical Fitness Award. He has also brought in new members of the PCSFN, including new chairman and two-time U.S. Open golf champion Bryson DeChambeau.

Bodybuilding is also represented in this version of the council thanks to the inclusion of WWE Hall of Famer and former Olympia host Paul “Triple H” Levesque. Levesque competed onstage in his younger years and has been a supporter of the sport throughout the decades.

While both the council and bodybuilding have evolved over the last 70 years, one constant remains: the athletes, publishers, and leaders within the fitness industry are invaluable allies to the country’s goals. Eisenhower’s actions laid out the groundwork for the generations that followed, and it is now up to current citizens to be the example for the next generation. Paying attention to your health and being your best now is not only good for yourself, it can be a small but direct way to continue serving yourself, your family, and the community you live in. The better each of us become, the better America becomes.

To learn more about the PCSFN and their current guidelines, go to their website.

This latest work on the effects of fasting, published in Nature Metabolism, took notice of the fact that human evolution has been underscored by periods of prolonged food restriction. But whether this be due to scarcity, religious practice, or the treatment of disease, there is still much to learn about what missing meals actually means for our overall health. To add weight to the body of information on this subject, they looked at the internal transformations that take place as a result of putting down our plates.

How Was the Study Carried Out?

Researchers from the Precision Healthcare University Research Institute (PHURI) and the Norwegian School of Sports Sciences, looked at 12 healthy volunteers as they undertook a seven-day water-only fast. Blood samples were collected before, during, and after fasting, tracking around 3,000 circulating proteins to figure out the real-life effects.

What Happens to Your Body During a 7-Day Water Fast?

Day 1: Once fasting began, the body shifted quickly from burning glucose to utilizing fast stores instead.

Day 3: While the body did begin to make adaptations from the start of the fast, the team found that the major molecular changes began to kick in after approximately three days without calorie intake, surprising the scientists.

One of the most important findings was that ECM proteins, providing support for connective tissue, skin, cartilage, and neural tissues was enriched, suggesting that prolonged fasting may trigger tissue remodeling and repair, going far beyond simple fats loss.

Day 7: The proteins, including brain related proteins began to change substantially from day 3 to 7, including Tenascin-R, a protein that supports neural plasticity, signaling improvements, and brain remodeling. Inflammation and immune signaling also shifted, providing potential benefits with rheumatoid arthritis, cardiovascular disease, and cellular stress.

By the end of the fast, subjects lost an average total weight of around 12.5 pounds. When the individuals began eating again, the fat was largely preserved, with the initial weight gain coming by way of glycogen restoration and water retention.

What the Study Revealed About Metabolism and Glycogen Stores

“For the first time, we’re able to see what’s happening on a molecular level across the body when we fast,” explained Claudia Langenberg, director of the PHURI at Queens Mary University London. “Fasting, when done safely, is an effective weight loss intervention. Popular diets that incorporate fasting—such as intermittent fasting—claim to have health benefits beyond weight loss. Our results provide evidence for the health benefits of fasting beyond weight loss, but these were only visible after three days of total caloric restriction—later than we previously thought.”

Is a 7-Day Fast Safe? What Researchers Want You to Know

Despite the potential benefits, prolonged fasting requires careful consideration, it is not suitable for everyone, and you should seek the advice of a medical professional who can look at your individual circumstances. “While fasting may be beneficial for treating some conditions, often times, fasting won’t be an option to patients suffering from ill health,” advised PHURI’s Health Data Chair, Maik Pietzner. “We hope that these findings can provide information about why fasting is beneficial in certain cases, which can then be used to develop treatments that patients are able to do.”

From a coaching perspective, that’s where training becomes useful. Pickleball asks you to move laterally, stop quickly, rotate through shots, and stay sharp through repeated points. Players who move well usually aren’t relying on a single quality. They have enough strength to hold positions, enough power to react, and enough control to stay balanced when the ball pulls them out of place.

Maybe most of us aren’t training for a pro tour stop anytime soon, but preparation still matters. Weekend matches still get competitive, especially once the trash talk starts flying and nobody wants to lose the final game before heading home. Putting in some work during the week helps you move better, recover faster, and show up feeling ready to play, rather than spending Monday morning wondering why your hips, knees, and shoulders feel like they went through a five-set tournament.

This guide breaks down how to train for pickleball with a performance-first approach. We’ll look at what the sport demands through a needs analysis, then build that into a practical training plan for speed, power, and court control. The goal is to help you move better, hit with more confidence, and keep your body feeling good as you play more often.

Pro Tips

Pickleball: Learn the Basics Behind America’s Fast...

Why you should put down that waffle and pick up a wiffle ball instead

Read article

Pickleball Is Growing Fast, and the Game Is Getting More Athletic

Pickleball has exploded over the last few years, and the numbers make that pretty hard to ignore. According to the Sports & Fitness Industry Association’s latest participation data, 24.3 million Americans played pickleball in 2025, with participation growing 479% from 2020 to 2025. SFIA also reports that pickleball grew 171.8% from 2022 to 2025, making it the fastest-growing sport in the United States.

A few numbers stand out:

• 24.3 million Americans played pickleball in 2025
• Participation grew 479% from 2020 to 2025
• Pickleball grew 171.8% from 2022 to 2025
• The sport now ranks among the top 25 most-played sports and activities in the U.S.
• SFIA notes strong participation among young adults, adults ages 25 to 44, and players, 65+

As more people get into pickleball, the game naturally speeds up. You see longer rallies, sharper movement, and more players who can attack weak returns. The body has to keep up with that pace. Quick cuts, hard stops, repeated side-to-side movement, and long sessions can add stress fast. For players who want to improve and stay healthy, the work they do off the court matters more.

Pickleball Needs Analysis: What the Sport Demands From the Athlete

A needs analysis examines the demands of the sport and compares them with what the athlete can currently do. In pickleball, that means looking beyond the paddle and paying attention to how the body moves, reacts, and holds up over the course of repeated games. Quick points, constant changes of direction, and long sessions place more stress on the body than most people expect when they first start playing. Cedric Scotto, MS Kinesiology, CEO and founder of Notace Footwear, points out that many recreational players underestimate how physically demanding pickleball can become once movement speeds up, and rallies get longer. He notes that quick cuts and reactive movement patterns place significant stress on the feet and ankles, especially for players who spend multiple days per week on the court.

Several physical qualities tend to show up consistently in players who move well, stay balanced, and hold up over time:

• Lateral Movement and Deceleration: Pickleball requires constant side-to-side movement, quick stops, and rapid changes of direction. Players need to absorb force efficiently and reposition quickly between shots.
• Foot and Ankle Stability: Strong feet and stable positioning help players move confidently and reduce unnecessary stress through the ankles during cuts and reactive movement.
• Lower-Body Strength and Power: Strong legs help support acceleration, balance, and repeated movement throughout long matches and extended play sessions.
• Rotational Power: Force generated through the hips and torso helps drive shots while supporting better body control during rotational movement patterns.
• Balance and Coordination: Players constantly shift positions, react to awkward bounces, and adjust to changing shot angles. Good balance helps maintain control during fast exchanges.
• Shoulder and Upper-Body Durability: Repeated swings, volleys, and overhead shots place ongoing demands on the shoulders, elbows, and upper back.
• Work Capacity and Recovery: Pickleball often involves multiple matches, extended rallies, and repeated play throughout the week. Conditioning and recovery become more important as court time increases.

Scotto also emphasizes that preparation is often overlooked because pickleball feels accessible early on. Many players jump straight into games without warming up or doing much physical preparation outside the court. Over time, those habits can catch up with people, especially once the volume increases.

Understanding these demands makes it easier to train with purpose. Instead of guessing what might help your game, you can focus on the physical qualities that directly carry over to movement, control, and durability on the court.

How to Train for Pickleball Performance

Pickleball training should focus on movement quality first, then build speed, power, strength, and durability around it. The sport moves quickly, especially during longer rallies, and players spend much of their time accelerating, stopping, reacting, and repositioning. A good training program should support those demands without adding unnecessary complexity.

This program uses a simple two-day setup built around the physical qualities that carry over most to the court. Each session starts with a warm-up to raise body temperature, improve mobility, and prepare the feet, hips, shoulders, and upper back for movement. Plyometric work comes next to train quickness, reactive ability, and lower-body elasticity. Power exercises follow while the body is still fresh, helping improve force production and rotational explosiveness. Strength work builds the foundation that supports balance, positioning, and repeated movement throughout matches, while accessory exercises help reinforce shoulder health, core control, and durability.

The goal here isn’t to train like a full-time athlete. It’s to move better, stay healthier, and build physical qualities that actually show up during games. Even a couple of structured sessions per week can make a noticeable difference once matches start speeding up.

Start With a Proper Warm-Up

This warm-up will be used for both training days and can also be done before matches or longer practice sessions. The goal is to raise body temperature, loosen up key areas involved in movement and rotation, and prepare the body for quick changes of direction once play starts.

For pickleball, the top priorities are getting the feet and ankles ready for movement, opening the hips and upper back, and activating the muscles that stabilize the shoulders and core. Scotto notes that many players overlook warming up entirely, even though a few minutes of preparation can make a major difference once the pace of play picks up on the court.

Key Focus Areas

1. Foot and Ankle Preparation: Helps improve stability and readiness for quick cuts and direction changes
2. Hip Mobility: Supports lateral movement, balance, and rotational positioning
3. Thoracic Spine Mobility: Helps improve upper-body rotation and posture
4. Shoulder Activation: Prepares the shoulders and upper back for repeated swings and volleys
5. Core Engagement: Supports balance, control, and force transfer during movement

Sample Warmup

• Jump Rope or Light Skipping: 20–30 seconds
  Raises body temperature and prepares the feet and ankles for movement
• Standing Hip Circles: 8–10 reps each direction
  Opens the hips and prepares the lower body for lateral movement and rotation
• World’s Greatest Stretch: 5 reps each side
  Opens the hips and upper back while moving through a deep lunge position
• Down Dog to Cobra: 6–8 reps
  Warms up the shoulders, hips, and thoracic spine through multiple movement patterns
• Lateral Lunges: 8 reps each side
  Prepares the hips and groin for side-to-side movement
• Quadruped or Standing T-Spine Rotations: 8–10 reps each side
  Improves upper-back mobility and rotational movement
• Band Pull-Aparts: 10–12 reps
  Activates the upper back and shoulders
• Plank with Shoulder Taps: 5–6 reps each side
  Builds trunk stability and shoulder control during movement patterns

Training Day 1: Acceleration, Power, and Full-Body Strength

This session focuses on acceleration, rotational explosiveness, and full-body strength that carry over to court movement and shot production. The structure moves from reactive movement into strength and finishes with simple conditioning work to build overall work capacity.

Plyometric Prep

Prepares the feet, ankles, and lower body for explosive movement

• Vertical Pogos: 2 sets x 10 reps
• Line Hop Pogos: 2 sets x 10 reps each direction

Superset A: Plyometric Power + Rotational Explosion

Builds lower-body explosiveness and rotational force production

• A1. Broad Jumps: 4 sets x 3 reps
• A2. Half-Kneeling Rotational Med Ball Shot Put: 4 sets x 3 reps each side

Superset B: Agility and Movement Control

Trains lateral repositioning, acceleration, and court movement

• B1. Hip Switch to 3-Step Power Shuffle: 4 sets x 2 reps each side
• B2. Lateral Bound to Stick: 4 sets x 3 reps each side

Superset C: Full-Body Strength and Upper-Body Control

Builds lower-body strength, balance, and upper-body positioning

• C1. Goblet Forward Lunges: 3 sets x 8 reps each side
• C2. Single-Arm Dumbbell Rows: 3 sets x 8–12 reps each side

Superset D: Posterior Chain Power, Shoulder Stability, and Core Control

Targets hip drive, upper-body stability, and trunk control

• D1. Kettlebell Swings: 3 sets x 10–12 reps
• D2. Half-Kneeling Dumbbell Shoulder Press: 3 sets x 8–10 reps each side
• D3. Side Plank Hold: 3 sets x 15–20 seconds each side

Optional 10-Minute Conditioning

Builds aerobic capacity and repeat effort conditioning

• Bike, rower, SkiErg, or elliptical intervals
• 20 seconds moderate-hard effort / 40 seconds easy pace x 10 rounds

Notes:

• Perform each superset in order before resting
• Rest 60–90 seconds between rounds
• Keep pogos light, springy, and quick off the ground
• Treat jumps, throws, and agility work like skill practice. Stop the set before speed or control drops
• Keep conditioning simple. The goal is to build the engine, not bury yourself

Training Day 2: Lateral Movement, Deceleration, and Durability

This session places a greater focus on lateral movement, deceleration, and full-body strength to support repeated changes of direction and longer matches on the court.

Plyometric Prep

Prepares the feet, ankles, and lower body for reactive movement

• Vertical Pogos: 2 sets x 10 reps
• Line Hop Pogos: 2 sets x 10 reps each direction

Superset A: Lateral Plyometrics + Rotational Power

Builds side-to-side explosiveness and rotational force production

• A1. Skater Jumps to Stick: 4 sets x 4 reps each side
• A2. Side-to-Side Med Ball Slams: 4 sets x 3 reps each side

Superset B: Acceleration and Deceleration Control

Improves transition speed, braking ability, and court positioning

• B1. Base Stance Start, 3-Step Sprint to 3-Step Backpedal: 4 sets x 2 reps each side
• B2. Lateral Shuffle to Stick: 4 sets x 3 reps each side

Superset C: Full-Body Strength and Push Control

Builds lower-body strength, upper-body force production, and stability

• C1. Goblet Hold Split Squats: 3 sets x 8 reps each side
• C2. Push-Ups: 3 sets x 8–15 reps

Superset D: Posterior Chain Strength, Pulling Strength, and Anti-Rotation Control

Targets hip drive, upper-back strength, and trunk stability

• D1. Dumbbell Romanian Deadlifts: 3 sets x 8–10 reps
• D2. Chin-Ups (Assisted if Needed): 3 sets x 5–8 reps
• D3. Band Pallof Press: 3 sets x 10 reps each side

Optional 10-Minute Conditioning

Builds aerobic capacity and repeat effort conditioning

• Running intervals
• 20–30 seconds run / 40–60 seconds walk x 8–10 rounds

Notes:

• Perform each superset in order before resting
• Rest 60–90 seconds between rounds
• Focus on controlled landings and stable positions during lateral movement work
• Stay smooth during agility drills and avoid rushing transitions
• Keep conditioning controlled and repeatable rather than all-out intensity

Recovery and Daily Habits That Improve Pickleball Performance

The training helps, but what you do between workouts and matches plays a big role in how well your body holds up over time. Pickleball can add up quickly, especially once people start playing multiple days per week. The combination of quick movement, repeated stops, and long sessions can wear on the feet, ankles, knees, hips, and shoulders if recovery gets ignored.

Scotto points out that many players overlook the small habits that help them stay healthy and continue moving well on the court. Warming up consistently, paying attention to foot health, and wearing stable footwear can all make a noticeable difference once playing volume starts increasing.

Recovery and Performance Tips

• Prioritize Sleep: Recovery, reaction time, and overall movement quality all take a hit when sleep drops off
• Stay Hydrated: Dehydration can affect coordination, energy levels, and muscle function during longer sessions
• Keep Moving Between Sessions: Walking, light mobility work, or easy recovery sessions help reduce stiffness and maintain movement quality
• Train Your Feet and Ankles: Foot strength and ankle stability play a major role in balance, cutting, and overall movement efficiency
• Manage Court Volume: Too many high-intensity games without recovery can wear down movement quality and increase soreness
• Take Time to Warm Up: A few minutes of preparation before playing can help improve movement and reduce unnecessary stress on the body
• Use Stable Footwear: Supportive court shoes help improve balance, comfort, and confidence during quick changes of direction

While this muscle-bound legend underwent shoulder surgery in December 2025, the two-time Mr. Universe recently took to social media to provide an update on the recovery process and explained the principle behind his ability to bounce back after having 95 percent of his tendon reattached. “I tell you, people that have shoulder replacement, hip replacement, any kind of surgery, when it comes to the joints, it’s very important to be in the best physical shape,” he explained via social media.

Pro Tips

Lou Ferrigno Shares His Bodybuilding Wisdom

The real-life "
Incredible Hulk" has a bodybuilding career unlike any other.

Read article

Indeed, with the average age for knee, hip, and shoulder replacements sitting at around 65 years of age, Ferrigno is keen to get people strengthening their bodies ahead of time, so that they speed up the recovery process if and when their own surgery is required.

Why Lou Ferrigno Says Strength Training Is Essential After 60

“Because I’m in good shape, I made a comeback on my own. I can do these ranges of motion again, almost a hundred percent,” said Ferrigno of his expedited recovery progress.

“When you age, you have the ability to embrace the ageing process,” encouraged the Incredible Hulk. “For example, after the age of 60, the tendons have less blood flow.” He’s right, tendon injuries, particularly rotator cuff tears, increase with tendon aging. “Men my age, who don’t exercise look older,” he noted, looking like a man much younger than his years.

While Ferrigno was a hero to kids every as The Incredible Hulk, it’s great to see that he’s still inspiring gains among his more mature audience. “Maximum health, maximum mental attitude, and maximum physical effort,” explained the icon of his inspirational strategy for longevity. “Good luck.”

To follow Lou Ferrigno on Instagram, click here. 

Today, many want vascular abs, optimized testosterone, lower cortisol, sharper jawlines, flawless skin, elite recovery scores, and injectable shortcuts to get there faster. Puberty itself no longer feels enough.

A growing number of teenage boys are now entering the world of peptides, fat-loss drugs, hormone optimization, recovery compounds, nootropics, and underground “biohacking” culture years before adulthood. What once belonged primarily to elite athletes, bodybuilding subcultures, anti-aging clinics, and fringe internet forums has now exploded into mainstream youth culture through TikTok, YouTube, Discord servers, podcasts, influencers, and algorithm-driven masculinity content.

And unlike previous generations, these boys are not simply trying to become stronger…

They are trying to become engineered: leaner, sharper, more muscular, more masculine, more desired, more admired, more “high value.” The modern teenage boy is now surrounded by a digital ecosystem that continuously reinforces the idea that self-worth can be visually optimized.

Appearance has become performance, and performance has become identity.

Social media has fundamentally altered the psychology of adolescence. A jawline is no longer just genetics. Muscle is no longer just sport. Leanness is no longer simply fitness. These physiques increasingly function as visual proof of discipline, status, control, dominance, and even personal worth.

And the numbers are becoming increasingly difficult to ignore. A 2025 study examining more than 1,500 boys and young men across Canada and the United States found something deeply concerning: the more young males consumed muscularity-focused social media content, the higher the rates of probable muscle dysmorphia became. Exposure to hyper-muscular physiques, enhancement culture, supplement marketing, and drug-focused transformation content was strongly associated with worsening body-image pathology and obsessive appearance behaviors.

In other words, the algorithm is no longer simply influencing teenage boys. It is reshaping how they see themselves.

And unlike previous generations, today’s boys are not comparing themselves to the occasional movie star or professional athlete. They are comparing themselves against millions of filtered, chemically enhanced, surgically altered, or digitally perfected bodies every single day, often before they have even completed puberty.

The result is a generation increasingly raised inside a digital environment where looking “normal” no longer feels aspirational.

For many teenage boys, enhancement culture no longer feels extreme. It feels inevitable.

But body dissatisfaction is only the beginning. A separate 2026 study found that rising social media exposure and appearance-driven comparison behaviors were not just associated with insecurity among boys and young men; they were increasingly linked to actual intentions to use anabolic steroids and performance-enhancing compounds.

That distinction matters because we are no longer talking about boys simply feeling inadequate online. We are talking about boys beginning to view chemical enhancement as a rational solution to inadequacy.

What makes this moment historically different is not simply access to enhancement drugs. It is the speed at which enhancement culture is now reaching adolescence.

Previous generations experimented with steroids largely inside elite bodybuilding circles, professional sports, or underground gym culture. Today’s teenage boys encounter chemical optimization long before they ever step into those worlds. The pipeline now begins online, often through seemingly harmless fitness content, transformation videos, productivity influencers, “self-improvement” podcasts, and physique-based social status systems disguised as motivation.

And increasingly, enhancement is no longer presented as rebellion.

It is presented as responsibility.

The modern teenage boy is quietly being taught that his body is a project requiring constant optimization, and that failure to maximize it reflects laziness, weakness, or lack of discipline. Under that framework, peptides no longer feel experimental. They feel efficient.

That psychological shift may be the most consequential development of all. Because once biological enhancement becomes morally associated with ambition, restraint begins to look irrational.

Teenage boys are now being raised in an ecosystem where their peers are no longer just classmates. Their competition is global. Every scroll exposes them to elite influencers, enhanced physiques, dramatic transformations, and creators monetizing optimization culture around the clock.

The algorithm does not care whether a teenage boy is emotionally mature enough to process that pressure. It simply rewards whatever captures his attention and keeps him engaged longest.

And increasingly, what captures that attention is transformation.

Thirty-day shred challenges. “Looksmaxxing.” Jawline tutorials. Steroid cycles. Peptide stacks. Fat-loss injections. “Natty or not” culture. Before-and-after content engineered to trigger inadequacy.

The financial machinery driving this culture is massive.

Entire digital ecosystems now profit from male dissatisfaction. Every insecurity creates another monetizable opportunity: supplements, coaching, hormone clinics, peptides, optimization apps, fat-loss protocols, testosterone programs, and transformation courses.

Attention has become one of the most valuable currencies on the internet, and few things capture attention more effectively than physical transformation; especially male transformation.

The result is an online economy where exaggerated physiques, hyper-disciplined lifestyles, and chemically accelerated results consistently outperform moderation, patience, or realism.

Teenage boys are not merely consuming this content. They are being psychologically shaped by it during the exact years their identities are still forming.

And that pressure is beginning to alter how young men experience normal development itself.

Building muscle naturally takes time. Confidence takes time. Masculinity takes time. Identity takes time. But modern optimization culture increasingly frames patience as weakness.

Why wait for puberty when chemistry appears faster?

That may be the most dangerous shift of all.

Because many of these boys are not medically unhealthy. They are psychologically exhausted from comparison. Other research increasingly shows rising body dissatisfaction and muscle dysmorphia among boys and young men, fueled heavily by appearance-centered social media environments.

And unlike traditional eating disorders, male body-image pathology often hides behind socially celebrated behaviors: discipline, gym culture, clean eating, supplementation, self-improvement, and “grindset” masculinity.

Nobody panics when a teenage boy becomes obsessed with lifting weights.

Until obsession becomes biology.

Peptides have now entered that ecosystem as the newest frontier of enhancement.

To be clear, peptides themselves are not inherently dangerous or illegitimate. Some peptides are being actively researched for wound healing, metabolism, inflammation, hormone signaling, recovery, longevity, and body composition. Certain compounds may eventually hold meaningful medical value under proper supervision.

But that is not what is happening online.

Teenagers are increasingly purchasing injectable research chemicals through gray-market suppliers, anonymous Telegram channels, influencer affiliate links, overseas manufacturers, and “research only” websites with little understanding of endocrine physiology, long-term developmental consequences, product purity, or dosing safety.

In many cases, this resembles less a structured medical system and more a form of decentralized human experimentation occurring in real time across the internet.

And the economic incentives behind it are enormous.

Because insecurity scales exceptionally well online.

Entire industries now profit from convincing young men they are simultaneously inadequate and one product away from fixing themselves.

The irony is that many boys entering this world are not weak, lazy, or unmotivated at all. In fact, many are highly disciplined, ambitious, intelligent, and driven. They want control over their bodies, their confidence, their attractiveness, and their futures.

But somewhere along the way, self-improvement quietly transformed into self-modification.

That distinction matters. Especially when developing brains are involved.

The solution is not shaming ambition.

Ambition is healthy. Discipline is healthy. Training is healthy. Wanting to improve yourself is healthy.

But somewhere along the way, many boys stopped being taught the difference between earned development and accelerated illusion.

Real transformation was never supposed to happen overnight. Historically, growth came through rigor, discipline, consistency, failure, patience, and the gradual psychological development that accompanies genuine mastery.

Not through desperation disguised as optimization.

Adolescence was never meant to be optimized. It was meant to be lived through awkwardly, imperfectly, and gradually.

Bodies were supposed to develop over time. Confidence was supposed to be earned slowly. Identity was supposed to emerge through experience, failure, insecurity, and growth.

But many teenage boys are now entering adulthood believing that biology itself is insufficient unless chemically accelerated.

And once that belief takes hold, the finish line disappears.

There will always be another compound. Another protocol. Another stack. Another physique. Another version of perfection waiting behind the next injection, transformation video, or optimization trend.

That is the real danger hidden underneath this conversation.

Not simply peptides.

But a generation of boys learning to distrust the natural process of becoming men too early on.

The show follows hardworking farmers as they search for lasting relationships while balancing the realities of rural life, family values, and the pressure to open up emotionally on national television. But while viewers may tune in for romance and drama, the physical and mental demands behind the scenes are equally intense. Between managing farms back home, navigating emotionally charged relationships, filming long production days, and staying camera-ready throughout the process, contestants quickly discovered that strength means far more than looking good on screen.

During a conversation with Muscle & Fitness, farmers Braden Pridemore, Brett Maverick, and Sean Cavanaugh opened up about the surprising fitness demands of farm life, the mental strain of reality TV, why they prioritize clean eating over fad diets, and how staying physically active has become deeply connected to their mental health. From hauling hay bales and lifting feed bags to squeezing in workouts between filming segments, the trio revealed that the discipline they learned growing up on farms became one of their biggest advantages throughout the experience.

The OG’s of Functional Fitness Splits

While social media fitness trends continue to glorify expensive workout programs and flashy supplements, the Farmer Wants a Wife cast says some of the best workouts still come from real-world labor. Braden Pridemore explained that even on slower tractor days, farm work rarely allows the body to rest fully. Between repairing equipment, lifting machinery parts, and transporting heavy seed bags, nearly every movement becomes a form of resistance training.

“One thing is moving tires, working on equipment, taking machinery apart,” he says. “I also sell seed, so we’re moving 60-pound bags around constantly.”

That type of labor targets far more than just one muscle group. Carrying and loading heavy seed bags repeatedly taxes the shoulders, biceps, forearms, and upper back while also forcing the core and lower body to stabilize under weight. Meanwhile, bending, twisting, and lifting awkward machinery parts creates the kind of functional strength that mirrors movements often replicated in strongman-style training programs. Unlike a controlled gym environment, farm work rarely provides perfectly balanced movements, meaning stabilizer muscles are constantly engaged throughout the day.

Brett Maverick agreed, saying feeding livestock and handling hay bales often turns into an all-day full-body workout.

“Feed bags, hay bales, moving animals,” Cooper says. “That’s probably more of a workout than anything else.”

Throwing hay bales repeatedly can quickly become a shoulder and back-intensive exercise, while lifting feed bags off the ground recruits the glutes, hamstrings, and lower back, similar to deadlifts. Even walking long distances carrying weight mimics loaded carries, a staple in functional fitness training that improves cardiovascular endurance, grip strength, and total-body conditioning. Brett notes that the repetitive nature of the work creates stamina that many people underestimate.

Sean Cavanaugh believes the physicality of farm life naturally develops what many trainers now refer to as “functional fitness,” real-world strength that translates directly into everyday performance.

“I’m a big believer in manual labor,” Sansone says. “Lifting hay bales, feed bags, soil. Anything that keeps your body moving. It all plays into staying active.”

The calorie burn can be substantial, too. Cooper admitted his smartwatch once tracked roughly 1,100 calories burned during a single workday. Proof that functional labor may be one of the most underrated forms of fitness still out there today.

Building Mental Toughness

All three farmers agreed that growing up in agriculture instills a different level of discipline and resilience than many people their age experience.

“When you’re taking care of something other than yourself, you have to have discipline,” Pridemore explains. “It teaches work ethic and responsibility that translates into health and wellness.”

But despite the physical demands of farming, the trio unanimously agreed that reality television tested them mentally far more than physically.

“The mental demand for sure,” Maverick laughs. “I think my mentality is weaker than my physicality. I had a few more gray hairs after the show.”

“I aged like 10 years filming,” Cavanaugh jokes.

Still, the group says leaning on each other helped them survive the pressures of filming.

“We became quick buddies,” Pridemore says. “It was a lot easier going through it with two other guys you’re friends with rather than by yourself.”

Working Out on Set Wasn’t Easy

Although all three contestants regularly prioritize fitness at home, maintaining any sort of consistent workout routine during production for Farmer Wants a Wife proved to be a completely different challenge. Between sunrise call times, emotionally draining filming days, travel schedules, interviews, and constant production demands, finding time to train became more about survival mode than structured programming.

Long filming days left little room for traditional gym sessions, forcing the farmers to improvise wherever they could.

Brett Maverick turned his trailer into a makeshift gym setup, keeping simple equipment nearby so he could squeeze in quick pump sessions between scenes.

“Any time I had a little break, I’d try to go do a burnout,” he says. “Especially if we were filming B-roll and I had to wear a tank top.”

For Maverick, those short bursts of training were less about chasing personal records and more about staying physically active while keeping some muscle fullness on camera. Like many athletes and entertainers, the pressure of appearing on television naturally heightened body awareness during filming.

Braden Pridemore found himself getting creative with whatever equipment was available around set.

“I had two cinder blocks,” he laughs. “I was doing curls between shots, trying to get a little pump.”

While the moment became a running joke between the cast, it also reflected how committed the farmers were to maintaining their routines despite the chaos surrounding production. Pridemore admitted that filming landed during one of the busiest farming seasons of the year, leaving him feeling less prepared physically than he would have liked.

“We were in harvest leading up to filming,” he says. “That’s sunrise-to-sundown work every day. Honestly, I felt like I was in the worst shape of my life going into the show.”

Sean Cavanaugh, who normally trains five days a week, said filming completely disrupted the structure he was used to maintaining back home. Without access to regular gym sessions, he leaned heavily on bodyweight exercises and outdoor cardio to stay mentally and physically balanced throughout the process.

“I tried doing pullups, pushups, and going for runs,” Cavanaugh says. “But there just wasn’t enough time to really get a solid workout in.”

For Cavanaugh, training has always been about more than aesthetics. He explained that exercise helps him mentally decompress, especially during high-stress situations.

“Working out and listening to music helps me kind of disassociate and reset,” he says. “So during filming, I really missed having that outlet.”

The pressure to look camera-ready certainly didn’t help either. While none of the men claimed to have completely overhauled their physiques before the show, all admitted they became more conscious about training once they learned they’d be appearing on national television.

“The second I found out I got on the show, I was definitely trying to hit the gym more,” Cavanaugh admits.

Pridemore agreed, joking that everyone suddenly became a little more aware of how they looked once cameras entered the picture.

Why the Farmers Believe Clean Eating Beats Diet Trends

When the conversation shifted toward nutrition, all three farmers emphasized a refreshingly simple philosophy: eat real food, source quality ingredients, stay consistent, and avoid overcomplicating the process.

For Braden Pridemore, modern diet culture often creates unnecessary confusion around what healthy eating actually looks like.

“The best diet you can have is knowing what you’re eating,” he explains. “Know every ingredient.”

Rather than obsessing over trendy restrictions or extreme protocols, Pridemore believes people would benefit more from understanding where their food comes from and building sustainable habits around whole foods. Growing up around agriculture gave him firsthand insight into how food is produced long before it reaches grocery shelves.

Sean Cavanaugh, whose family operates within the farm-to-table restaurant space, says sourcing matters just as much as tracking protein or calories.

“All the food we source is organic, homegrown, and locally sourced,” he says. “I eat a lot of red meat, probably two to three pounds a day, and try to get most of my protein from animal-based products instead of fake powders.”

The interview took a lighter turn when the conversation shifted toward a topic every red-blooded farmer holds sacred: steak preparation. It led to a moment of shared laughter as the trio faced the million-dollar question: How exactly do you like your steak served?

“Medium rare,” the group unanimously agreed almost immediately.

“It’s the only way to cook a steak,” Cavanaugh added.

For the farmers, food is less about trends and more about quality, simplicity, and consistency. Brett Maverick, who owns Alpha Tenn, says consumers also need to become more educated about misleading marketing labels, especially surrounding the word “organic.”

“You can slap organic on almost anything now,” Maverick explains. “People need to look at where their food is actually coming from.”

Maverick, who incorporates functional mushrooms and natural ingredients into his own products, believes wellness trends are moving in a better direction overall, particularly as more consumers become skeptical of ultra-processed foods and stimulant-heavy supplements.

Still, all three pushed back against the growing “magic pill” mentality dominating modern fitness culture.

“Supplements should supplement a healthy lifestyle,” Pridemore says. “They don’t replace one.”

Cavanaugh agreed, pointing out that consistency will always outperform shortcuts.

“People already know how to get in shape,” he says. “Eat clean, move your body, lift weights, and stay consistent.”

Why Shared Wellness Matters in Relationships

For three men searching for lifelong partners, healthy living isn’t just personal, it’s relational.

All three agreed that shared values surrounding nutrition, exercise, discipline, and overall wellness become increasingly important when building a long-term relationship and eventually raising a family together.

“You want somebody who thinks the same way you do about food and longevity,” Maverick says.

For the group, staying healthy is about far more than appearance. It reflects lifestyle compatibility, shared routines, and mutual priorities. Whether it’s cooking meals together, staying active, or agreeing on how future children should be raised around food and wellness, they believe alignment matters.

Sean Cavanaugh says those conversations naturally become bigger as relationships grow more serious.

“If you agree on fitness and healthy living, eventually that affects how you raise your kids and feed your family,” he explains.

Pridemore added that physical wellness and mental wellness often go hand in hand within relationships as well.

“I think everybody should take care of themselves,” he says. “Not just physically, but mentally too.”

When asked to define a healthy relationship, the answers from all three men were surprisingly grounded: communication, honesty, accountability, understanding, and friendship.

“Every relationship is going to have speed bumps,” Cavanaugh says. “It’s all about communication and how you work through those issues together.”

For men who grew up understanding that successful farming requires patience, consistency, and long-term investment, it’s perhaps no surprise they approach relationships with that same mindset.

And if their philosophy on fitness, food, and wellness is any indication, the Farmer Wants a Wife stars believe the healthiest lifestyles and relationships are still built the old-fashioned way: through hard work, discipline, honesty, and consistency over time.

Pain shows up in different places within the rep. For some lifters, it shows up at the bottom. Others feel it on the ascent. After enough painful reps, people start repeating that old line. “Squats are bad for your knees.” Wait, not so fast.

At times, the issue isn’t the squat itself—it’s how you’re squatting. Mobility issues, the squat stance, or technique breakdowns can all turn a great movement into a painful one. That’s not a sign to stop, but a time for an adjustment.

If the adjustments don’t work, here are 5 lower-body alternatives that still build a strong lower body. Let’s break down the most common squat problems, how to fix them, and the best alternatives when squats just aren’t working for you right now.

Leg Exercises

10 Barbell Squat Variations You Can Add to Legday

When the traditional back squat isn’t an option, try one of these muscle-building alternatives.

Read article

The Most Common Squat Form Issues That Hurt Your Knees

Here are four reasons squats hurt the knees instead of building stronger legs.

• Owning the Bottom Position: For many lifters, the discomfort shows up deep in the squat. This pain could be due to several reasons, including not owning the bottom position, limited mobility, or simply loading a range of motion your body isn’t prepared to handle yet. The result? The knees take more stress than they should.
• Limited Ankle Mobility: Your ankles have a big say in your squat mechanics. If knees don’t travel forward over your feet, your body finds the motion elsewhere. Usually, that means your heels lift, your torso leans forward, or your knees shift into poor positions. When ankle mobility is limited, the entire movement suffers.
• Poor Hip Control: Poor hip control in the abductors and hip external rotators makes it harder to keep the knee aligned over the toes. When those muscles don’t fire as they should, the knees buckle inwards, the weight shifts, and you lose balance at the bottom. Rep after rep, that pattern increases stress on the knee joint until something gives.
• Excessive Forward Lean: Some forward lean is normal, depending on your build and squat style. But when the torso leans excessively, the squat turns into a back-dominant movement. This shifts stress away from the legs and onto the lower back and knees.

Workout Tips

3 Form Fixes to Help Fix Your Bad Squat Form

Rebuilding your squat prowess begins with these simple but necessary changes.

Read article

3 Simple Fixes Before Giving Up on Squats

Before giving up on barbell squats altogether, here are some small adjustments that can make a huge difference.

Elevate Your Heels

If ankle mobility is limiting your squat, elevating your heels will improve overall positioning. Weightlifting shoes, squat wedges, or small plates under the heels allow the knees to travel forward more naturally while minimizing excessive forward lean. For many lifters, this reduces discomfort in both the knees and lower back.

Reduce the Load and Slow the Tempo

We tend to overlook the obvious. Going too heavy may cause form issues because your body isn’t ready for it. Instead of forcing it, lighten the weight and slow the lowering phase. A controlled eccentric improves stability, reinforces better mechanics, and often reduces knee irritation.

Adjust Your Squat Depth and Stance

Not everyone needs to squat with the same stance and depth. Our hips have many individual differences that determine depth and stance. A stance that clashes with your hip structure creates discomfort. Changing to a slightly wider stance, a different foot angle, or box squat may immediately improve how your knees feel. The goal isn’t forcing a textbook position—it’s finding the version your body tolerates best while still getting after it.

Back Exercises

Squat Setup Tips for a Safe & Powerful Lift

Your technique for spotting can be as critical as your partner’s squatting.

Read article

How To Find a Good Squat Alternative That Won’t Be a Pain in the Knee

If barbell squats aren’t vibing for your knees, the goal is to find exercises that still build strength and muscle without unnecessary discomfort. Here’s what to look for in a squat alternative.

Quad and Glute Emphasis

A good squat alternative should still train the primary squat muscles—your quads and glutes. If the movement doesn’t challenge knee extension and hip extension together, it’s out.

Reduced Knee Irritation

The entire point of an alternative is to train around pain—not through it. That may mean reducing compressive forces or controlling the degree of knee flexion. The right movement lets you train consistently without your knees complaining after every rep.

Controlled Range of Motion

Not every lifter needs an ass to grass squat to build strong legs. Good alternatives allow you to work within a pain-free range while still loading the primary muscles. Working in a pain-free range of motion allows you to build strength and confidence for deeper ranges.

Best Squat Alternatives for Building Muscle Without Knee Pain

The barbell squat is one of a kind. These alternatives are not about replacing it, but maintaining a training effect if your knees hurt.

Belt Squat

Solves: Knee discomfort

The belt squat lets you train your legs hard and heavy without directly loading your spine. The resistance is on your hips rather than your shoulders, allowing you to stay upright and focus on driving through your quads and glutes. For lifters whose knees or backs get cranky during barbell squats, this is one of the closest substitutes to the real thing.

Why it works: 

• Trains the quads and glutes hard without axial loading
• Allows a more upright torso position

Form Tip: Stay tall through your torso and drive your feet through the floor.

Sets & Reps: 3–5 sets of 6–12 reps

Reverse Sled Drag

Solves: Knee pain and poor knee tolerance under load

The reverse sled drag is a knee-friendly lower-body quad-burning exercise. It hammers the quads while minimizing eccentric stress—the lowering phase that often irritates sore knees. The constant tension improves blood flow around the knees, which is why many lifters’ knees feel better after doing them.

Why it works:

• Builds strong quads
• Minimal eccentric stress reduces knee irritation
• Improves strength and conditioning simultaneously

Form Tip: Stay low, keep your chest up and shoulders down, and take controlled steps backward.

Sets & Reps: 4–6 rounds of 20–40 yards

Front Squat to a Box

Solves: Excessive forward lean and mobility limitations

The front-loaded position encourages a more upright torso and usually a more vertical shin angle, while the box provides a consistent depth target. This combination helps reduce knee irritation. It’s also a fantastic teaching tool for learning to brace and drive out of the bottom without losing posture.

Why it works:

• Reinforces good squat mechanics
• Encourages a tall torso
• Reduced ROM encourages a vertical shin angle, reducing knee discomfort.

Form Tip: Lightly touch the box; no crashing allowed. Keep your elbows up and core tight.

Sets & Reps: 3–4 sets of 5–12 reps

Goblet Spanish Squat

Solves: Knee discomfort and poor quad activation

The Spanish squat lights up the quads while reducing knee discomfort. Using a thick band behind the knees lets you sit back into the squat while keeping your shins vertical. When your knees are angry, keeping your shins vertical keeps the anger at bay. For lifters with irritated knees who still want to train hard, this exercise is gold.

Why it works:

• High quad tension
• Encourages a vertical shin angle
• Excellent for rebuilding knee confidence and tolerance

Form Tip: Press your knees into the band during the ascent, and keep your torso upright.

Sets & Reps: 3–4 sets of 8–15 reps

Front-Foot Elevated Split Squat

Solves: Hip stability issues and strength imbalances between sides

Elevating the front foot increases ROM, which improves hip mobility, gluteal engagement, and lower-body stability while reducing spinal loading during barbell squats. It’s also excellent for exposing and reducing unilateral imbalances that may contribute to knee discomfort during bilateral squats.

Why it works:

• Builds single-leg strength and stability
• Improves hip mobility and quad development
• Reduces strength imbalances between sides

Form Tip: Keep your weight on the front leg, push through your front foot, and lower under control.

Sets & Reps: 3 sets of 12-15 reps per side

Train Around Pain, Not Through It

Barbell squats are great, but they’re not the only way to build strong, muscular legs.

If your knees hurt, force-feeding reps isn’t the answer. Clean up your mechanics, improve your mobility, and choose variations that train around pain, not through it. That’s the key point. These alternatives don’t replace barbell squats but help you keep training hard while addressing the issues that may be holding your squat back.

It’s never about force-feeding one exercise but about finding ones that let you train without pain for the long haul.

“My obsession is a bowl,” explained the inaugural WWE United States Champion, who understands that consistency at home is just as important as dodging junk food on the road. For Green, the air fryer has been a gamechanger for staying lean because healthy meals can be prepared in minutes. Here’s her favorite bowl recipe, and best of all, you don’t need to be Gordan Ramsay to make it!

Chelsea Green’s Favorite High-Protein Air Fryer Bowl Recipe

Ingredients:

• Air fried lightly breaded chicken strips
• Cottage cheese
• Low fat grated cheese
• Buffalo hot sauce
• Pickles on the side

The Benefits of High-Protein Bowls for Recovery and Fat Loss

Aside from the obvious convenience of mixing your favorite ingredients into a bowl and coming up with a quick meal that doesn’t require advanced cheffing skills to create, protein bowls like this one are brilliant for supporting busy athletes.

This particular bowl could easily sit in the 40 to 60g range in terms of protein, depending on the portion size, and using an air fryer means that cooking oil is not necessary, so the level of fat is reduced. In terms of the actual ingredients, chicken contains vitamin b3 for energy metabolism and b12 for brain and nervous system support. And, cottage cheese mixed with low fat grated cheese is a great way to add flavor while keeping the overall fat levels down. Plus, cheese is rich in calcium and phosphorous, making it brilliant for bone health.

Pickles are perfect for protein bowls because they are low in calories but big on benefits, aiding with gut health and digestion. Fermented pickles contain friendly bacteria, too. Cheslea’s choice is another smart one, because the high protein and moderate to low carb and fat levels in this bowl mean blood sugar spikes are avoided. The high protein element also means that she will stay fuller for longer, build muscle, and supercharge her recovery.

Chelsea Green’s Smart Approach to Nutrition and Balance

Heart healthy meals like this one have become even more valuable to this exciting pro wrestler, who recently had corrective surgery following a recent diagnosis of SVT (supraventricular tachycardia) — a condition that causes electrical irregularities in the heart, resulting in cardiac arrhythmias.

Thankfully, this buff beauty is all about balance, and Green can’t wait to sample some European cuisine when WWE rolls through England, France, Italy, Portugal and Spain in the coming weeks. “When I’m in Italy, I’m gonna have to really sauce it up with some pasta,” shares the popular pro wrestler. “And wine!”

Still, being the leader of the “The Green Regime” stable on WWE SmackDown means that she’s always one step ahead. “I’ll do it,” she explains of visiting Europe’s most mouth-watering establishments. “But I’ve got to make sure I walk there, get my steps in, and then later on I’ll go to the gym.”

For information on WWE events, including the upcoming European tour, click here. 

To follow Chelsea Green on Instagram, click here. 

If your tired of long treadmill sessions that don’t seem to be paying off, Greca feels you. The Albanian born body expert teaches that getting into shape should include a mixture of cardio and strength exercises. “Elevate your cardio, improve your VO2 max and get stronger with my Full Body Workouts,” she enthused in a recent Instagram post. “And… ditch the treadmill.”

Greca’s strategy is to tax “the total body” by using a combination of moves that activate multiple muscles during each exercise, but here’s the good news, you can start to sculpt an impressive physique with just 3 sets of 5 exercises. Here’s how to crush this kettlebell session for yourself.

Senada Greca’s 5-Move Kettlebell Workout for Total-Body Conditioning

Perform 3 sets of 8 to 12 reps:

• Kettlebell squat swing
• Reverse tabletop single arm press with alternate leg extension
• RDL to squat clean press
• Static hold with flutter kicks
• Switch jump lunges

How this Compound Exercise Workout Burns More Fat and Build More Muscle

Each move combines two distinct exercises in a continuous rep, often referred to as “combos” or “complex movements.” They are compound in nature, meaning that each exercise will work multiple joints and muscle groups. The “complex” element also means that each sequence is performed seamlessly without resting or putting down the weight.

Starting with kettlebell squat wings, you’ll build explosive power in the hips while growing the glutes, hamstrings, and quads. Right off the bat, your heart rate will increase, so you’ll be ticking off your cardio goals while making strength gains too.

Reverse tabletop single arm presses with alternate leg extensions are the definition of “total body” taxing. You’ll strengthen the shoulders, triceps, glutes, and posterior chain while developing balance with the single limb element.

RDL to squat clean presses combine the Romanian deadlift, squat clean, and overhead press to improve coordination while hitting the glutes, hamstrings, and lower back. Since this sequence requires the full body, you’ll also increase shoulder and upper body capacity too.

A static upper body hold will activate the arms and shoulders while the simultaneous flutter kicks, in the lower limbs, will work the core while improving posture and spinal health. You’ll be making gains with muscular endurance and strength. To master this move, focus on your breathwork and feel the burn.

Switch jump lunges, also known as plyometric split lunges, are a variation of traditional walking lunges that involve jumping and swapping leg positions while in the air. They are great for improving explosiveness and hitting those fast-twitch muscle fibers, primarily working the quads, glutes, hamstrings, and calves.

To crush this kettlebell workout, choose a light weight while mastering your form in the 8- to 12-rep range. Beginners can start out with one set of each exercise and build up the number of sets as they become more achievable. More advanced individuals can increase the number of sets and reps, but also add weight to make the workout more challenging. “This is always a total body, every muscle burner,” shared Greca. Now go chase those gains!

To follow Senada Grace on Instagram, click here. 

Who Is Diana Batres?

The Guinness World Record was ratified on February 28, 2026, when Batres, who is an international circus artist with a degree in contemporary dance — specializing in aerial work, fire manipulation, and hair suspension—lifted the heaviest weight that a female has ever achieved by using only their hair, racking up 166.11 pounds (75.35 kg) to take the honor. And this recent feat easily beat the previous long-standing record of 122.58 pounds (55.6kg) that had been held since 2014.

How Diana Batres Trained Her Neck, Back, and Scalp for the Record

Aside from her circus performances, Batre’s Instagram account shows that the muscular Mexican employed a variety of training methods to build her hair pulling ability, including the towing of heavy vehicles. Such training was necessary in order to build her ability to withstand the pressure on her scalp, neck, and back, she explained to the Guinness World Records website following her history making hair lift.

To prepare for her world record attempt, Batres braided her natural hair into two tight sections, then joined them with a hair tie so that she could add a carabiner, in order to suspend the weight via a chain. The 166.11 pounds (75.35kg) total was achieved when the powerful performer was able to raise six plates from a squatted position, then straightening her body for success.

The greatest weight lifted with only the hair by a male is almost 180 pounds (81.5kg) and was achieved by Abdurakhman Abdulazizov of Russia in 2013. Remarkably, Abdulazizov was 83 years of age when he successfully set the male standard.

For her part, Batres has long been a supporter of female empowerment and has shared her message of the importance of being a resistant woman by becoming a public speaker. “The definition of strength,” wrote one seriously impressed fan on social media. “Amazing,” wrote another.

To follow Diana Batres on Instagram, click here. 

Over the last several years, Dickerson has quietly become one of the genre’s most fitness-focused performers, building a reputation for explosive live energy, shirt-ripping “RussellMania” theatrics, and a training style that mirrors the endurance demands of a professional athlete as much as a touring musician. As Muscle & Fitness previously reported, the Tennessee native transformed his physique and conditioning to match the larger-than-life spectacle of his rapidly growing live production.

“It’s not like I take it more seriously,” Dickerson explained. “But instead of entertaining 2,000 people, now it’s six, seven, 10,000. It’s not the B leagues anymore.”

For Dickerson, the shift isn’t just psychological. It’s physical.

The singer says larger stages have forced him to increase his cardio conditioning and lung capacity simply to maintain the same level of performance intensity fans have come to expect from his live shows.

“The stages are physically bigger,” he said. “That’s more cardio. I had to up my lung capacity. I started doing sprints and more mid-level heart-rate work to help my VO2 max because I’m a singer singer. I’m not just standing there singing songs.”

Unlike many artists who can remain stationary throughout a set, Dickerson’s performances involve constant movement, crowd interaction, and high-energy pacing from start to finish. The result is a style of touring that resembles athletic conditioning almost as much as musical performance.

Building Tour Training Around Simplicity and Consistency

While many celebrities chase complicated training systems, Russell Dickerson credits his physique, energy, and long-term consistency to structured programming from Mind Pump Media, specifically their “Aesthetic” program. A bodybuilding-inspired template designed around full-body training, efficiency, and repeatable results that fit seamlessly into a demanding touring schedule.

“I’ve strictly done their programs for probably three years,” he said. “The results are undeniable.”

For Dickerson, the appeal isn’t just aesthetics, it’s sustainability. Rather than chasing extreme or constantly changing routines, he’s leaned into a system that allows him to show up and execute regardless of where he is on the road or how chaotic the tour calendar becomes. That consistency, he explained, is what ultimately drives his physique more than perfection ever could.

The singer admitted he doesn’t always train with bodybuilder-level precision, but the structure gives him flexibility without sacrificing progress. On some weeks, he might get a single workout in; on others, he’s hitting the gym three to five times, depending on travel, rehearsals, and performance load.

“There’s one called Aesthetic, and it’s all about the chisel, the bulk, the pump,” he said. “Every session’s full body. It’s about an hour. They don’t waste your time.”

Built around efficiency, the program focuses on total-body sessions that prioritize compound movements, muscle engagement, and time under tension, a format that aligns closely with Dickerson’s need to stay strong and lean without overtaxing recovery between shows.

That simplicity has become essential while touring, where consistency is often harder to maintain than intensity. For Dickerson, the goal is no longer chasing perfect conditions; it’s eliminating excuses. That mindset has led him to what he calls “copy-pasting” his life between home and the road, ensuring that his training, recovery habits, and daily rhythm stay as identical as possible no matter where the tour bus parks.

“I don’t want to get out of rhythm just because I’m on the road,” he said.

Giving Up Alcohol Became the Biggest Physical Transformation of All

Despite the grueling workouts and supplementation routine, Dickerson says the most dramatic physical and mental transformation came from one simple lifestyle change: cutting alcohol.

“I quit drinking almost a month ago, and the shred is just instant,” he said. “I’m like, what took me so long?”

For an artist deeply embedded in country music culture, where social drinking is often part of the touring lifestyle, Dickerson admitted the adjustment hasn’t been effortless.

“I do have FOMO,” he said. “I’m a very outgoing guy.”

Still, the benefits became impossible to ignore, especially vocally.

“My voice is 50% better,” Dickerson revealed. “The vocal ability and agility is substantial.”

Rather than replacing alcohol with THC products or alternative intoxicants, Dickerson says he has largely embraced sobriety outright. Instead, he leans on alternative drinks like Spindrift sparkling water, Nojito-style mocktails, and Recess Drinks for social situations while staying alcohol-free.

“I’m just raw dogging life,” he joked. “It’s fun.”

For Dickerson, the connection between physical health and mental health became even more apparent after becoming a father.

The singer says waking up hungover around his two young sons forced him to reevaluate his lifestyle habits.

“When they wake up and you’re hungover after five hours of sleep, Dad is struggling,” he said. “I never want to experience that again.”

He described feeling more mentally stable, patient, and emotionally present after removing alcohol.

Russell Dickerson’s Supplement Stack

Dickerson also detailed a supplement regimen that has become part of his daily touring routine.

Among the staples:

• 20 grams of creatine daily
• Electrolytes
• Collagen
• Zinc
• Vitamin D and K
• Organ-based supplements from Heart & Soil Supplements

“I spread the creatine throughout the day,” he explained. “A lot of people say it upsets their stomach, but they’re just taking one giant scoop all at once.”

Dickerson mixes his supplements into a large daily hydration drink that he sips continuously while touring. The singer also credits recovery tools for helping him survive the physical demands of performing nightly.

“We’ve got the cold plunge,” he said. “And I’m trying to get an infrared sauna out on the road too.” While touring previously with Tim McGraw, Dickerson saw firsthand what elite-level road recovery can look like.

“He had an entire semi-trailer gym,” Dickerson recalled. “Walls pushed out, full machines, sauna, cold plunge. Everything!”

Fitness Became the Band’s Version of Brotherhood on Tour

Training has also become a central part of the culture within Dickerson’s touring camp. Rather than falling into unhealthy road habits, the singer says workouts have become a bonding ritual between the band, crew, and production team.

“If we don’t have that, then we just get bored and start day drinking,” he said.

Instead, the group now trains together regularly, often building circuits around maintaining energy for performances rather than maximizing gym performance.

“Our peak performance isn’t the workout,” Dickerson explained. “It’s the show.”

The sessions usually include loud music, circuit-style training, and what he described as “bro bonding 101.”

One of the most surprising fitness moments on tour came when fellow country artist Jake Scott shocked Dickerson in the gym.

“He hit 315 on the bench three times,” Dickerson said. “I talked about it on stage every night for two weeks.”

Viral Success, Fatherhood, and the ‘WrestleMania’ Era

Russell Dickerson’s current momentum arrives during one of the fastest-rising stretches of his career, fueled by massive crowds, viral content, and crossover collaborations. Including his widely discussed new collaboration with Fetty Wap, a moment that originated from an organic viral clip and eventually turned into an official release.

What started as a spontaneous backstage and studio-connected idea, sparked by social media traction and a viral moment of Dickerson performing and engaging with Fetty Wap’s music, ultimately evolved into a full collaboration. The track has since become one of the most talked-about crossover releases in his orbit, bridging country performance energy with hip-hop melody in a way that mirrors Dickerson’s broader “anything can happen” touring era.

The singer says much of his success, however, continues to trace back to his wife, Kailey, who has played a central role throughout his career. Both creatively and operationally.

“She’s responsible for all my success,” he said. “And I’m fine with it.”

Dickerson credited her for everything from shooting viral videos to helping manage the increasingly complex demands of a growing touring operation, especially as his shows scale from clubs to full arena productions.

“She’s such a great communicator,” he said. “I have to focus on making great music. She helps hold everything else together.”

That stability has allowed Dickerson to fully embrace the largest production tour of his career.

“My tour’s called Russellmania,” he said. “I can’t get up there and flab around.”

The energy of that era has also bled into how he experiences music off stage. Dickerson described the culture around his tour crew, band, and friends as one built on constant movement, shared workouts, and loud, high-energy moments, often centered around a JBL speaker blasting music before and after shows. In fact, he recalled moments where the first thing the group does when linking up is connect a JBL speaker and run tracks from his new Fetty Wap collaboration at full volume, turning even casual hangouts into impromptu hype sessions.

And as the venues continue getting larger, Dickerson says the responsibility now feels bigger than ever.

“We’ve finally reached that point where we walk off stage and go, ‘Holy crap, what was that?’” he said. “That’s the feeling that we made it.”

There were countless national records set throughout the two days of competition, and many champions were crowned. Over $10,000 in prizes were awarded as well. You can see full replays of both days of action over on PLU’s YouTube channel and summaries of the lifts for every athlete on Open Powerlifting, but here are a few standout highlights that got the most attention from the audience in attendance and watching at home.

Zac Meyers Steals the Show With a 2,309-Pound Total

Many in the audience and even some of the athletes themselves were there to see 140-kilogram (308-pound) athlete Zac Meyers take to the platform, and he delivered a big performance for his fans. Meyers opened his day with an 870-pound squat, cleared 606 pounds on the bench, and pulled 832 pounds on the deadlift for a final total of 2,309 pounds – over a ton across all three lifts. Meyers tried to end his day with a 400-kilogram (881-pound) deadlift, but it was not meant to be. Meyers received a standing ovation for his efforts.

16 Lifters Break the Elite 500 DOTS Barrier at PLU Nationals

The DOTS formula takes your body weight, your gender, and the total amount of weight you lifted (squat + bench + deadlift) and comes up with a final overall score. The higher the DOTS, the better you did. DOTS helps level the playing field when it comes to determining the strongest lifter overall.

A 500 DOTS score is a benchmark goal for many in the sport, and 16 athletes broke that barrier in San Antonio. Meyers had the highest with a final DOTS of 591.97. With a final score of 503.59, Allison Whorton (Meyers’ partner) was the highest finisher on the women’s side by only.04 points over the second highest finishing lady, Jennifer Tren.

Veteran Powerlifters in Their 60s and 70s Inspire the Crowd

Powerlifting is a sport of all ages, and there were several lifters that were north of 50 that stepped on the platform and put it all on the line. One of those was 75-year-old Karen Crogan, who totaled 451 pounds (148.8/115.7/187.4) to win the Masters 75-79, 123-pound division to take the Best Lifter Tested Master title. Both Joe Hays and Bob McGhee cleared 1,000-pound totals in the mid to late 60’s. Then there was Tammy Mims, who at 56 years old squatted over 400 pounds, benched 231.5 pounds, and hit a 385.8-pound deadlift for a total of 1,019.6 pounds. She said in her post-meet interview that she felt powerlifting beat the alternative.

“I could either get stronger or sicker. I wanted to get stronger.”

Teen Powerlifting Stars Shine at the 2026 National Championships

Multiple generations were represented at Nationals, and the youngest lifter in the competition was 11-year-old River Tuttle, who was in her first Nationals meet and fourth ever, according to Open Powerlifting. Her 474-pound total was highlighted by a 209.4-pound deadlift that had the audience putting as much energy into the applause as she did in the lift.

Another standout lifter was 15-year-old Elena Humphrey, who overcame a broken back that she suffered over a year ago to return to action. Humphrey’s return resulted in a total of 606 pounds, highlighted by a squat of 220.4 pounds, a 115.7-pound bench, and a 270-pound deadlift.

2026 American Pro Set to Continue Massive Year for Powerlifting United

The 2026 PLU season continues with several events throughout the country, and there may be some international news to share soon. However, most eyes are now set on the 2026 American Pro, set to take place in Richmond, VA on Aug. 7-8. As one of the sport’s premiere events, the American Pro will feature both Open and Invited competitors across two days of competition. More details and news on that event are expected to be announced throughout the summer.

You can see more highlights and results from PLU Nationals by following @powerlifting.united on Instagram. To learn more about PLU and their full schedule, go to www.powerliftingunited.com.

Anatomy of the Abs

The rectus abdominis is the main muscle of the anterior trunk. It is a long, flat muscle that extends vertically the entire length of the abdomen, originating at the sternum and inserting at the pubic bone, making up the coveted “six-pack.” The muscle flexes the spinal column, particularly in the lumbar region, drawing the breastbone (sternum) toward the pubis. It also tenses the abdominal wall and aids in compressing the contents of the abdomen.

Tendinous inscriptions create spaces that enable the muscle to bunch up as the distance between the rib cage and pelvis decreases during contraction. These are the little blocks that add up to the six-pack—they are not individual muscles and cannot be targeted separately.

There is also no such thing as a “lower” or “upper” abdominal. It is one continuous muscle split vertically down the center without interruption. The muscle can indeed be stimulated in ways that emphasize contraction nearer the origin or insertion, but there is no anatomical mechanism that allows anyone to isolate a “lower ab” without affecting the upper portion as well.

The relative ease of this exercise compared to the other crazy stuff people allegedly do for abs is deceptive. Because it appears simple, it requires less thought about mind-muscle connection, which in turn avails you of a much brighter shade of pain.

How Pain May Be the Secret to Building a Shredded Six-Pack

This movement is really about finding the upper threshold of what you think you can’t possibly bear and then going past it. For some reason, the rectus abdominis is freighted with nerve endings that produce an incredible amount of searing pain at the upper limit. Taking this muscle deliberately to honest failure, four sets in a row, is perhaps the most grievous route to enlightenment. However, it’s necessary.

The Correct Rope Crunch Form: Step-by-Step Instructions

1. Find a high cable and clip in a double-ended rope attachment. Place a pad or yoga mat on the floor in front of the machine.
2. Grab the rope in each hand and kneel down slightly more than arm’s length from the weight stack.
3. Raise your hands behind your head so your head is positioned between your elbows and the cable angles upward and away from you toward the machine.
4. Arch your back and completely stretch out your torso, making sure you are far enough away from the pulley so the weight does not rest on the stack.
5. From this starting position, lock your hips and pull the weight down by flexing your rectus abdominis, as if trying to touch your elbows to your knees. Do not let your femur pivot in the hip joint, and don’t bring your elbows past your face.
6. With your hips locked, the movement is accomplished by rolling your spine from an arched position into a hunched contraction, completely isolating the rectus abdominis.

Use enough weight to get at least 20 reps, with another five to ten thrown in for masochism’s sake. Pain management becomes a game — see how much you can handle. You’re not going to hurt yourself if the weight is realistic.

So crush ’em.

Find your limit.

Killer abs await.

Samson Dauda is on the comeback trail after his 2024 Mr. Olympia victory was followed up by a shock fourth place in 2025. Taking account of his reversal of fortune, Dauda explained that he’d sacrificed size for conditioning, and that it resulted in a less than perfect package on stage. This year, the British-Nigerian bodybuilder has made his monstrous intentions clear and has looked huge in recent progress pictures shared online.

At the 2026 Pittsburgh Pro, this progress was finally shared on stage as part of a guest posing routine alongside current Mr. Olympia, Derek Lunsford, and hot contender Andrew Jacked. While The Menace Podcast panel felt that all three men looked incredible, host Dennis James believed that a comparison between Samson Dauda and Ronnie Coleman was in order.

How Does Samson Dauda Compare to Ronnie Coleman?

Introducing Dauda to the guest posing stage on May 17, emcee Bob Cicherillo said it best. “There’s big, there’s bigger, and then there’s this guy,” he announced, before the Dauda, weighing somewhere in the region of 350 pounds treaded the boards. While Dennis James was unsurprised by Andrew Jacked’s consistent competition winning physique, he also took a moment to express his surprise at Derek Lunsford’s gain. “Derek was f*****g humongous,” he told Chris Cormier and Milos Sarcev. Still, as relates to Dauda, The Menace was really taken aback. “Point number two, I have never, in my whole f******g life, seen a bodybuilder that big,” shared the host, who is a former Mr Universe in his own right.

Cormier shared his agreement, noting that despite his size, Dauda’s abs were still defined. “And I’ve seen Ronnie (Coleman),” continued James. “Listen, if you see Ronnie at 330 pounds, guest posing, of course, he has the same size, and probably bigger (legs). I don’t know if the legs can get bigger. Samson was f*****g humungous.”

Being mentioned in the same conversation as Ronnie Coleman is a complement that Samson Dauda would take great pleasure in hearing. The man they call “The King” shares the all-time record for most Mr Olympia wins alongside Lee Haney, with eight trophies taken between 1998 and 2005.  Dauda is hoping to add his second title this year.

“I don’t want to say (Dauda was) bigger than Ronnie, because I don’t think anybody was bigger than Ronnie, at his biggest, but for right now, I was interested to see him next to Andrew,” said James. “And I hate to say it for him, next to Andrew, you know Andrew was in shape, so don’t get me wrong, he creates more of an illusion, too, because he was still in shape. But, next to Samson, he looked kinda stringy.”

Cormier agreed, noting that jacked looked “lanky” in comparison to Dauda. “Yeah, don’t let me say stringy,” said James, correcting himself in favor of Cormier’s assessment. Chris Cormier continued that after what he saw on stage in Pittsburgh, he considered that the 2026 Olympia could become a showdown between the current and former champions.

To watch the complete conversation on the Muscle & Fitness YouTube channel, where the boys also discussed other breaking bodybuilding news, see below.

Okay, so how do you plan an interview with the grandson of John Wayne? Do you bring up his iconic grandfather off the bat or wait until the right moment presents itself? Fortunately, Brendan Wayne helps me out. “I don’t think you can avoid it, that’s for sure,” he responds graciously. “I don’t know why you would, either.” Of course, John Wayne was Hollywood royalty and a hero to millions of movie fans around the world, but he was also a loving grandad off camera. “I remember fishing with him,” recalls the younger Wayne. “That was where he was freest, you know?”

The Hidden Actor Behind Din Djarin’s Physical Performance

Apparently, it took some pestering from mom for Brendan to try his own luck in Hollywood, but over the last 25 years, he’s racked up credits on huge shows like Angel, Sons of Anarchy, Agents of S.H.I.E.L.D. and appeared in movies like Cowboys & Aliens. But landing the role of The Mandalorian in 2018 would be more life-changing than he could have ever imagined. Quick primer for the uninitiate: Din Djarin is a truly three-deminsional character that requires three actors to portray. The Mandalorian bounty hunter is fronted by Pedro Pascal, who provides a constant voice and a face when the helmet is off, while Brazilian actor and martial artist Lateef Crowder takes on the advanced stunts and action sequences, leaving Wayne to embody the emotions, movements, and close combat scenes all while hidden behind the cumbersome costume.

As a result, Wayne explains that his acting skills have become more measured, understanding how each rotation or tip of the helmet could have a vastly different effect, but the full body suit has seriously taxed his body, requiring rigorous training in order to make the character look as agile as he is strong. “A lot of work is about; are you willing?” enthuses Wayne. “Are you willing to go there? And that’s what ‘Mando’ was for me.”

What It’s Like to Act in ‘Mandalorian’ Armor

Growing up with a love of football meant that Wayne was accustomed to moving in heavy gear, but the 48-pound suit used in the Disney+ series would evolve to 62 pounds for the new movie. When you consider that Wayne tore his intestine making Season 2, this might give you an idea as to how challenging life behind the Mandalorian helmet really is. The actor also notes that he can lose 10 pounds in the first 11 days of a shoot, making regular hydration an essential part of any shoot, and requiring him to be physically fit, and seriously resilient for the role.

Brendan Wayne’s Routine Transformation Into Din Djarin

In the morning, Wayne trains to play Din Djarin with two-mile runs, while wearing a 30-pound weight vest. “Because I needed to compensate for the new rig that we were gonna do (in the movie).” The actor explains, adding that he started out with a 12-pound vest and built it up from there.

To test his endurance further, Wayne says he would complete six rounds of skipping and six rounds of shadow boxing. Plus, between each round, the star throws in some burpees to test his mettle even more. For recovery, Wayne takes plenty of ice baths. No doubt, such dedication is necessary, since the actor wears the suit for up to 16-hours at a time.

Wayne also explains that he’s set up a weight system in his house for strength sessions, using pulleys and a collection of kettlebells and weights for push-pull workouts. While Wayne notes that the number of calories he burns prepping for, and playing, The Mandalorian means that he need not worry about gaining bodyfat, this physically active actor maintains his muscle with plenty of protein shakes.

Why The Mandalorian Is a Family Affair for Brendan Wayne

Fans have long linked the storytelling and action choreography in The Mandalorian to the influence of classic Westerns, and while he may have been hidden by a costume to play Din Djarin, there’s no doubt that the role has brought Brendan and John Wayne’s legacy’s closer together. “I’m very lucky I got to play somebody who is heroic and physically conscious,” says the loving grandson. “I looked at my grandfather, and I went, oh my god, this is what he did.”

As for all those families that are excited to go and see the new movie on the big screen, the man behind the mask says that you won’t be disappointed. “It’s the best, and I recommend it one million percent,” beams Brendan Wayne. “Go see it in the theater, because you can bring your grandpa, who doesn’t like to watch space stuff, and he’s gonna look at this and go, ‘ This is a great old-time!”

Star Wars The Mandalorian and Grogu is released in theaters on May 22, 2026, while The Mandalorian series is available on Disney+.

To follow Brendan Wayne on Instagram, click here. 

The Texas Method aims to solve these problems.

Created for intermediate lifters who’ve outgrown beginner programs but aren’t ready for complex periodization. On paper, it looks like nothing to fear: one day dedicated to volume, one day focused on recovery, and one day built around intensity. What makes The Texas Method stand out is that it structures stress and recovery over an entire week rather than trying to force adaptation in every workout.

It involves heavy compound lifts, progressive overload, and the understanding that getting stronger requires effort.

Let’s dive into The Texas Method to see if it’s the right fit for you with help from Jay Ashman of Ashman Strength.

What Is the Texas Method Workout Program?

Olympic weightlifting coach Glenn Pendlay developed the Texas Method, which strength coach Mark Rippetoe later adopted. Its purpose was simple: solve the problem every lifter runs into after the beginner gains dry up.

Programs like Starting Strength and StrongLifts 5×5 work because newbie lifters can recover quickly enough to add weight almost every workout. But then weights feel heavy, fatigue sets in, and progress stops. The solution was to spread stress and recovery throughout the week.

That solution became the backbone of The Texas Method.

• Monday = Volume Day
• Wednesday = Recovery Day
• Friday = Intensity Day

Monday drives adaptation through high-volume work, Wednesday keeps the body moving while managing fatigue, and Friday converts all that accumulated work into a potential PR.

Squats, presses, deadlifts, power cleans, and bench presses are the go-tos because they deliver the biggest bang for your training buck. The 5×5 became the engine because it struck the sweet spot between enough volume to stimulate growth and enough intensity to drive strength gains.

Texas Method Weekly Split: Volume, Recovery, and Intensity Days

Instead of spreading volume and intensity evenly throughout the week, the Texas Method organizes them so each workout has a specific purpose.

Volume Day: Monday

Monday is the high-volume day designed to create the training stress that drives the entire week forward. The classic setup usually looks like this:

• Squat: 5×5
• Bench Press or Overhead Press: 5×5
• Power Clean: 5×3 Or Deadlift 1×5

Base the work sets on roughly 80–90% of the previous Friday’s 5RM. The goal is to accumulate sufficient tonnage to stimulate gains in strength and size. One notable feature is its limited deadlift volume. Pendlay and Rippetoe recognized that heavy deadlifts carry a substantial recovery cost, so most versions limit them to a single heavy work set rather than multiple 5×5 sets.

Monday Notes

• Rest 5–8 minutes between heavy squat sets.
• Recovery begins immediately after the session. Sleep, food quality, calories, hydration, and stress management aren’t optional—they’re essential.

Recovery Day: Wednesday

The goal is to maintain movement quality, improve blood flow, and reduce fatigue without compromising Friday’s intensity work. A classic recovery day often includes:

• Squat: 2×5 at roughly 80% of Monday’s load
• Overhead or Bench Press variation 3×5
• Chin-Ups 3 x failure with 3 minutes rest between sets
• Back Extensions or Glute-Ham Raises 5×10

Instead of sitting around sore and stiff, you keep practicing the lifts as fatigue subsides.

Wednesday Notes

• Everything should feel crisp and controlled.
• You should leave the gym feeling better than when you walked in.

Intensity Day: Friday

Friday focuses on adapting to heavier weights and new PR territory. The traditional setup usually includes:

• Squat: 1×5 RM
• Bench Press or Overhead Press: 1×5 RM
• Deadlift: 1×5 RM Or Power Clean 5×3

The volume drops, but the intensity climbs. Warmup sets gradually build toward one hard top set, ideally heavier than the previous week, while maintaining good form.

Power cleans and power snatches help build explosiveness and athleticism. Both coaches favored Olympic lift variations because they train power and neuromuscular efficiency better than speed deadlifts.

Friday Notes

• Warm up gradually.
• Save energy for the top set.
• Technique matters more than ego.

Note: The Texas Method works best in 4–8-week blocks, with 6 weeks the sweet spot for many people.

Who Should Use the Texas Method Training Program?

The Texas Method targets intermediate lifters who have exhausted beginner linear progression but still want simple, effective strength programming.

If you’re still progressing, you probably don’t need The Texas Method yet. But if progress has stalled, recovery between sessions is tough, and you’re ready for a more organized approach to managing your workload, this program is for you.

Intermediate Lifters Ready for the Next Step: Lifters coming off programs like Starting Strength or StrongLifts 5×5 often struggle because they try to force beginner-style progress long after their bodies have stopped recovering that quickly. The Texas Method solves that problem by spreading adaptation across an entire week rather than a single workout.

Lifters Who Love the Basics: The Texas Method is basic. Heavy compound lifts are the focus, and there’s very little fluff; the program rewards lifters who enjoy mastering the fundamentals rather than constantly changing exercises.

Athletes and Strength-Focused Lifters: The program suits powerlifters and combat sports athletes well, building strength, conditioning, and mental grit simultaneously. It’s more of a template than a rigid system; coaches have successfully adapted it for powerlifting, athletic performance, and even hypertrophy-focused approaches.

Who Should NOT Use the Texas Method Training Program?

The Texas Method is not for lifters who

• don’t have their recovery dialed in
• eat like birds
• or live under constant stress

Monday’s volume day becomes progressively harder over time, and without recovery habits dialed in, fatigue piles up quickly.

It’s also not ideal for

• true beginners
• people who crave exercise variety
• bodybuilders chasing maximum hypertrophy
• lifters with unpredictable schedules

Texas Method Pros and Cons for Intermediate Lifters

Here’s where it shines and where it can punch you in the mouth.

Pros

Beautifully Simple: The Texas Method is easy to understand. The program builds the entire stress-recovery-adaptation cycle into a single week. That simplicity gives lifters clarity and structure without requiring spreadsheets that look like NASA launch codes.

Proven for Real-World Strength: Thousands of lifters have used The Texas Method successfully for decades. The combination of:

• high-volume squats
• heavy compound lifts
• progressive overload
• weekly intensity exposure

Works for intermediate lifters.

Trains Recovery Discipline: The Texas Method requires you to respect recovery, whether you want to or not. You learn that sleep, calories, hydration, and stress management matter because if recovery slips, Friday exposes it immediately.

Highly Adaptable: The Texas Method works more like a framework than a rigid program. Coaches and lifters have successfully modified it for:

• powerlifting
• athletic performance
• Olympic lifting

That adaptability is a major reason it continues to survive while other programs disappear within a few years.

Cons

No program is perfect, and the Texas Method has a few flaws, one of which is volume. “Every Friday is a rep max day,” explains Ashman. “On top of the volume of work on Mon and Wed is reckless for anyone who is not a novice.”

Here are a few more.

Monday’s Are Brutal: As the weights climb, Monday can easily become a 90–120 minute grind. High-volume squats, plus heavy pressing and pulling, create enormous fatigue, especially for lifters with jobs, families, and life outside the gym.

Recovery Demands Are High: The Texas Method emphasizes the importance of recovery, but it also punishes poor recovery more harshly than many programs. The stronger you get, the more recovery becomes the limiting factor. “Pulling heavy twice a week is not recommended by most credible strength coaches,” says Ashman. “Especially when you consider that you are squatting heavy twice a week. The frequent stress could compromise the lower back.”

Limited Exercise Variety: You repeat the same lifts every week. For lifters who thrive on novelty, this becomes dull. The simplicity that makes the program effective can also make it repetitive.

Weekly PR Pressure: Friday intensity day sounds exciting until you’ve been chasing new 5RMs for a few weeks straight. Some lifters thrive under that pressure, while others burn out from needing to “perform” every week.

FINAL VERDICT

The Texas Method skips the gimmicks and relies on heavy compound lifts, intelligent programming, and the balance between stress and recovery to build strength. It teaches

respect for recovery because Monday’s volume day creates enough fatigue that poor sleep, poor nutrition, and poor stress management show up by Friday.

Is it perfect? No. The volume can become brutal, the weekly PR pressure wears people down, and lifters who crave constant variety in their workouts may lose interest quickly.

But if you’re willing to embrace the basics, recover properly, and put in consistent effort, The Texas Method still delivers bigger lifts and more muscle, along with old-school strength that carries over everywhere, because strength never goes out of style.

“Most people who struggle with hip thrusts aren’t weak—they’re leaking force, EVERYWHERE,” explained Martin in a brutally honest Instagram post made on the Boston Barbell’s channel. “Because the bar isn’t on their back, they don’t brace. Their joints aren’t stabilized, so every muscle except the glute picks up the slack. The glute ends up sharing the work with muscles we were never trying to grow.”

Glute Exercises

Add This Step to Your Hip Thrusts For Explosive Gl...

Coach Billy Coffey explains how to brace yourself for success.

Read article

The majority of hip thrust fans practice hip thrusts because they effectively build the gluteus maximus, our primary hip extensor. Other muscles recruited include the adductor magnus (inner thigh) and the hamstrings at the rear of your upper leg, but if your form is incorrect, you’ll lose focus on the glutes and overuse other muscles such as the core in order to stay stable. “Here’s the fix,” explained Martin. “Opposing pressure.”

How to Perform the Hand-To-Knee Hip Thrust Correctly

With IFBB Pro and certified trainer Deborah Assuncao helping to demo this unilateral exercise, Martin admitted that this “was never supposed to be an easier version of the hip thrust.” But if you want a more muscular butt, and fancy a challenge, here’s how to give it a try:

1. Sit on the ground with a softbox or support behind you
2. Plant one foot on the floor and raise your body with back supported
3. Bend the other leg at a right angle and push both hands against the knee
4. With chin and chest tucked, push the knee into your hands
5. To create an opposing force, push the hands back into the knee
6. Rock down to around halfway from the ground, squeeze and come up

Why the Hand-To-Knee Hip Thrust is Great for Glute Focused Gains

“That tension locks every joint in the chain into a fixed position. When the chain is fixed, only the glute has anywhere to go,” explained Martin, providing further insight on how to master your reps. “Rock down to about halfway. Squeeze and tuck the glute at the bottom,” he advised. “Drive up from that squeeze—not from momentum, not from your lower back, not from the hip flexor pulling the leg through. The shake you feel at the top is real. That’s tension. That’s the muscle working the way it’s supposed to.”

Best of all, there’s no need for a barbell to get those glutes activated. “If you’ve been doing hip thrusts and never felt your glutes the next day, this is why. The joints weren’t locked. The glute was optional in the movement. This makes it mandatory. Single leg. Chin down. Knee into hand. Hand into knee. Squeeze up.”

Sill, adding weight can make this move even more advanced, so long as you follow Martin’s muscle building strategy. “Once you make it so every bodyweight rep hurts, you get strong. And then, and only then, you add weight. That’s the standard.”

To follow Boston Barbell on Instagram, click here.

To follow Deborah Assuncao on Instagram, click here.