Row to More Gains With This New Twist on The Traditional Dumbbell Row

There’s much room for hyperbole when it comes to strength training, but there are a few tired and true exercises that will never go out of style—most barbell exercises and the old dependable single-arm dumbbell row. Although chinups and barbell rows remain the gold standard for a beefy back, single-arm dumbbell rows have their benefits. Benefits of Single-arm Dumbbell Rows It allows for more freedom of movement and doesn’t lock your joints into a fixed range of motion. Increased upper back strength. Reduces strength imbalances between sides. Improved grip strength…

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Is cold water immersion killing your gainz?

Cold water immersion (a.k.a., “ice baths”) has become a popular method amongst exercise enthusiasts and athletes to enhance recovery after an intense training bout. The strategy involves exposing either the trained limb or the whole body to very cold liquid temperatures. According to proponents, this helps reduce inflammation and muscle soreness, hence improving the ability to recuperate for subsequent training. It should be noted that evidence is conflicting on this matter, with some studies refuting the claim that CWI attenuates post-exercise inflammatory markers and muscle damage; this raises the possibility…

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Ronaldo Extending His Skills to the Wellness App Biz

Portuguese soccer playing legend Cristiano Ronaldo has unveiled the new Erakulis App that could be a game changer for your fitness, nutrition, and mental balance. The 39-year-old footballer, who is consistently in great shape and sports year-round abs, is an athlete that is able to cope with both mental and physical pressures. So, who better to learn from the five-time Ballon d’Or winner. “I wanna share something with you,” said Ronaldo in an X post dated March 13, 2024. “Do you wonder how I keep my life in balance, with all…

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Tough Guy Aleks Paunovic Shares His Hilarious Fail After Meeting Arnold

TV & film star, Aleks Paunovic is known for towering over his peers in Marvel’s Hawkeye, Snowpiercer, and latest series; The Silent Service on Amazon Prime Video, but a recent meeting with Arnold Schwarzenegger left Paunovic “fan girling” when he met the legend during the filming of the Netflix action-series Fubar. Aleks Paunovic was ‘Pumped’ to Meet Arnold Schwarzenegger “Yeah, well that’s a story,” Paunovic tells M&F. “First off, I had a blast on the show. The cast, producers, and everyone that is a part of it was spot on! I hope Fubar goes on for…

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This Grandmaster explains how chess can Help You Perform in Life

There’s an often repeated saying that in order to perform at your best, you need to “Get Your Head in the Game,” and for Maurice Ashley, this couldn’t be truer. As the first-ever African-American chess grandmaster and now a highly successful author, Ashley tells M&F that chess hasn’t just improved his mind, but it’s also done wonders for his body. Here’s why you should consider taking advantage. “Chess teaches you that your mindset is everything,” explains Ashley, who earned the title of Grandmaster in 1990 for his outstanding performance in…

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Here’s the Good News About the Benefits of Good Carbs

Among the many buzzwords in the fitness world today, “good carbs” seem to be forever trending. From Instagram hashtags to food labels, it’s safe to say the catchphrase is here to stay. Consuming the right (or “good” carbs) can help boost athletic performance, enhance mood, and improve exercise recovery. But what exactly are good carbs? Here, Lauren Manaker, award-winning registered dietitian and three-time book author with over 20 years of practice, gets down to the bottom of what good carbs are and why you don’t have to fear pasta or…

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UFC Legend Mark Coleman Hospitalized—but Improving—After Heroic Fire Rescue

UFC icon Mark Coleman was reportedly airlifted to hospital on March 12, after bravely saving his mom and dad from a house fire just seconds before the roof of their home collapsed. Coleman, who is 59 years old, is said to be in critical condition. The celebrated athlete, who is now retired from MMA, was an amateur and professional wrestler and is widely regarded for illustrating that wrestling could be a successful style in mixed martial arts after popularizing the “ground-and-pound” strategy. According to reports the Olympian is now breathing…

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The Road To The Olympia Requires Intensity

Taking 2nd in the muscle-building hierarchy—closely following genetics, and far above all else – is intensity. If your goal is the top ranks of pro bodybuilding, then you’re going to need tons of it, not just for training, but for all kinds of reasons and you’re going to have to make it all yourself—if you can figure out what it is. First and foremost, there is the intensity required for the building process: The cold hard truth is this: to build muscle to an Olympian degree—or anything close to it…

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Bill Skarsgård Looks Ripped to Shreds as The Crow in Latest Movie Re-Boot

Lionsgate have released a first look at Bill Skarsgård’s physique ahead of The Crow’s 2024 movie re-boot, and it appears that revenge is best served with abs. Hitting theaters on June 7, the plot sees Shelly Webster (played by British singer-songwriter FKA Twigs) and Eric Draven brutally murdered, only for Draven to become resurrected and become hell-bent on avenging the death of his true love. This latest iteration of The Crow, based on the popular comic book, has been in development since 2008, with the likes of Bradley Cooper, Luke Evans and…

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Women Who Lift Live Longer, According to New Study

The phrase “workout like your life depends on it” has never been more apt if the results of a new study are anything to go by. Science suggests that women who regularly participate in resistance training such as lifting weights, or even aerobic activity such as brisk walking are adding years to their lives by getting their heart pumping. M&F takes a look. While physical activity is a no brainer when it comes to reducing the risk of developing heart disease and diabetes, the fact is that women typically undertake…

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