When it comes to weight loss in 2025, the old mantra of “eat less, move more” no longer cuts it. Science and experience have shown us there are more creative, effective ways to shed pounds and keep them off—without chaining yourself to the treadmill or starving through crash diets. These aren’t your grandmother’s weight-loss tips; they’re the new rules, rooted in research and practicality, that focus on building a sustainable, healthier you.

These are my five key strategies for reimagining weight loss for today’s world. From prioritizing strength training over marathon cardio sessions to leveraging recovery and smarter nutrition, these rules help you work smarter—not harder—on your fitness journey. Whether you’re just starting or looking to fine-tune your approach, these insights will equip you with the tools to lose fat, preserve muscle, and feel your best long-term.

1. Prioritize Strength Training Over Endless Cardio

Why it’s a new rule; Strength training is the cornerstone of effective weight loss, and it’s time to replace the myth that endless cardio is the answer. Unlike traditional cardio, which can sometimes result in muscle loss, strength training actively supports muscle preservation and growth while boosting your metabolism. As your muscle mass increases, your body burns more calories at rest, setting the stage for sustainable fat loss and a more sculpted physique. By building strength, you’re not just shedding weight; you’re shaping your body for lasting results. Combined with strategically planned cardio, this one-two punch maximizes fat-burning and muscle-building.

How to apply it: For time-crunched individuals, prioritize full-body workouts 1-2 times a week, focusing on compound lifts like squats, deadlifts, and overhead presses that work multiple muscle groups. If you can train more frequently, incorporate a split routine with a dedicated day for legs, upper body, and core/mobility. A push-pull split is another excellent option: Day 1 could feature bench press and squats, while Day 2 incorporates deadlifts and pullups. Shorten your rest periods between sets (30-60 seconds) to keep your heart rate elevated and maximize calorie burn.

2. Leverage High-Intensity Interval Training (HIIT)

Why it’s a new rule: HIIT training combines the best of both worlds. It’s a time-efficient, science-backed way to burn fat and boost cardiovascular fitness. Unlike steady-state cardio, HIIT maximizes calorie burn during and after your workout, thanks to the excess post-exercise oxygen consumption (EPOC) effect. This makes it ideal for those with tight schedules who still want effective fat-loss results.

How to apply it: Incorporate 20-30 minutes of HIIT into your weekly routine up to three times. A simple approach can be this: Alternate 30 seconds of high-intensity effort with 30 seconds of active recovery. Choose dynamic exercises that challenge your entire body and maintain proper form for the best results. Here are a few quick and easy workouts.

Dumbbell HIIT

6 Rounds: 30 seconds on, 30 seconds off

• Dumbbell Thruster
• Renegade Rows
• Dumbbell Chops

Kettlebell HIIT

8 Rounds: 40 seconds on, 20 seconds off

• Kettlebell Swings
• Kettlebell Push Press
• Plank with Kettlebell Taps
• Bodyweight HIIT

Perform as many rounds as possible (AMRAP) in 5 minutes. After each round, take a 2-minute rest before repeating the circuit two more times.

• Squat Jumps (5 reps)
• Reverse Lunges (8 reps each)
• Mountain Climbers (10 reps each)

3. Optimize Non-Exercise Activity Thermogenesis (NEAT)

Why it’s a new rule: NEAT (Non-Exercise Activity Thermogenesis) refers to the calories burned through everyday movements like walking, standing, and even fidgeting. When you prioritize NEAT, you make the most of every moment to burn calories, whether you’re running errands or working from home. Small, consistent movements throughout the day can make a big difference in overall fat loss, helping you bridge the gap between workouts and achieving your weight-loss goals without needing more intense sessions.

How to apply it: Set a daily step goal of 8,000 to 10,000 steps and find opportunities to move more throughout the day. Take walking breaks every hour, use a standing desk, or park farther away to add more steps to your routine. If you work at a desk, consider investing in a walking treadmill or taking short walks after meals to boost NEAT. These simple changes can significantly increase your calorie burn and help accelerate your fat-loss progress without adding extra stress to your schedule.

4. Focus on Recovery: Sleep & Stress Management

Why it’s a new rule: Sleep and stress management are the new wave of fitness. These two critical components are pivotal in your body’s ability to burn fat. Chronic stress elevates cortisol levels, encouraging fat retention—especially around the belly. Meanwhile, lack of sleep disrupts the hormones responsible for hunger and satiety, leading to overeating and fat storage. Prioritizing rest and recovery allows your body to repair, rebalance, and regulate the key hormones in fat loss, giving you the edge you need for sustainable progress.

How to apply it: Aim for 7-9 hours of sleep each night to support recovery. Establish a consistent bedtime routine by dimming the lights, avoiding screens, and incorporating relaxation techniques like deep breathing or meditation. For stress management, practice yoga, take outdoor walks, or engage in mindfulness exercises to reduce cortisol levels. In addition to these strategies, using mobile apps designed to manage stress and anxiety can be highly effective.

Apps that guide you through deep breathing, meditation, or mindfulness exercises can help calm your mind, reduce stress, and improve sleep quality. Remember, sleep and stress management are as important as workouts for maximizing fat loss and keeping your body functioning optimally.

5. Fuel for Fat Loss: Smart Nutrition Over Extreme Diets

Why it’s a new rule: Extreme, restrictive diets might show short-term results, but they’re difficult to maintain and often lead to rebound weight gain. The shift has moved towards sustainable nutrition, focusing on whole, nutrient-dense foods to fuel your body and support fat loss. A well-balanced diet, rich in protein, healthy fats, and complex carbs, promotes muscle maintenance, reduces cravings, and energizes you for workouts. The key is consistency, not deprivation.

How to apply it: Make protein the foundation of each meal, aiming for 20-30 grams per serving to support muscle repair and satiety. Fill your plate with nutrient-dense vegetables, healthy fats (like olive oil or avocado), and complex carbs (whole grains or starchy vegetables) to fuel your body for fat loss and muscle preservation. The 80/20 rule works well here: focus on eating whole, unprocessed foods 80% of the time, leaving room for occasional indulgences. Meal prepping is a great way to stay on track and ensure you meet your nutritional needs without feeling restricted.

1. Falcone, Paul H., et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.” Journal of Strength and Conditioning Research, vol. 29, no. 3, Mar. 2015, pp. 779-785. doi:10.1519/JSC.0000000000000661.

If you have ever experienced your shoulders grinding during lateral raises, the emphasis that you are putting onto you front deltoids can be alleviated by simply rotating your grip says the natural powerlifter and bodybuilder in a recent Instagram demonstration. Here’s what you need to know.

Why perform the Dumbbell Lateral Raise?

This exercise is a popular move on the gym floor owed to its ability to increase the size of your side (or middle) deltoid. This is the muscle that gives your shoulders that full, rounded look, and is a must for serious bodybuilders. The lateral raise isolates the medial head of the deltoids and gives you that extra shoulder width but is often performed with less than perfect form.

How to Change Your Dumbbell Lateral Raise Grip

Despite the popularity of the move, some people avoid it because they feel pain in their shoulders or feel no pain but fail to build mass in the right spot. Fortunately, a small adjustment could make a big difference, because Nippard says that your hand placement is paramount for making a safe and effective lateral raise, advising lifters against pointing their thumbs skyward.

“Well, if you point your thumbs up, you’re going to shift tension away from the side delts and on to your front delts,” explains the coach. “That’s because when you point your thumb up, what you’re actually doing is externally rotating your shoulders. This places the front delt fibers in the path of resistance and shoves the side delt fibers out to the side.”

Instead, the fitness author says you can experiment with having the little fingers up instead. “Now, your rear delt fibers are more in-line with the dumbbell, depending just how much you crank your pinkies up,” adds Nippard. If that doesn’t feel comfortable, the canny Canadian offers up an optimum degree of digit rotation. “If you only tilt your pinkies up by about 20 degrees, you’ll still mainly hit the side delt fibers, with a slight emphasis toward the rear aspect but if you feel shoulder pain with your pinkies up, there’s absolutely nothing wrong doing them with a neutral palm either.”

So, in summary, Nippard that says pinkies up is okay, even if just raised by 20 degrees. A neutral variation is also approved by the fitness author for growing those side delts, but when it comes to having the thumbs up, Nippard gives this approach the thumbs down. Got it? Great!

For more sensible fitness advice follow Jeff Nippard on Instagram!

Kalin explains, “As a proud member of Peloton and a lover of spicy margaritas, my personal journey has been shaped by pivotal experiences from a young age. At 15, I made the bold decision to move across the country alone to pursue my career in artistic swimming with the top team. This experience taught me resilience and independence, laying the foundation for my personal and professional growth.”

After deciding to leave a career as a professional athlete behind, Kalin pursued other professional avenues including working on investor relations in the mining industry. Still, she felt that something was lacking—her passion for sports. Kalin decided to combine her career with her passion for sports and with the support from well-known players in the Insurance industry, ventured out on her own to start her own company.

Launching O2 Sports Insurance proved to be a difficult task ahead. Confronted with the natural distrust and suspicion that comes with starting a new company in a male-dominated industry, she overcame many obstacles to be where she stands today. Working three jobs including coaching to support her new venture, Kalin’s perseverance and concentration reaped rewards as she gained the industry’s confidence and trust by quickly demonstrating her capabilities.

“Throughout my journey, I’ve been fortunate to have incredible coaches, mentors, and family support me every step of the way. Their guidance has been instrumental in shaping who I am today. Losing my father at the young age of 16 to cancer also shook me but gave me the focus to keep pursuing my dreams, something I know he always wanted me to do,” Kalin explains.

In addition to building her professional portfolio, Kalin sought to achieve her personal goals as well. Starting a family during the advancement stages of starting a career or building a business is an obstacle many professional women face. Though confronted with the same choice, Kalin decided to put in 10 times more effort to accomplish both. In keeping her pregnancies private from public audiences, she dispelled the antiquated myth that a woman cannot have a successful career and be a successful mother and proved her fortitude, cementing her place within the sector.

O2 Sports Insurance stands out in the market by taking a proactive stance when it comes to digital marketing and keeping up with the latest developments. In contrast to several competitors, the organization has made substantial investments in digital tactics to improve accessibility and customer involvement. O2 Sports Insurance also prioritizes personal contact with their clients, making sure that they can connect with an associate directly when necessary. This company’s digital presence, combined with customized policies, builds customer satisfaction and confidence.

Kalin’s most noteworthy accomplishment came when she was recognized by Lloyd’s of London as a coverholder. This esteemed accolade, obtained in an exceptionally short time, highlights the legitimacy and superiority of O2 Sports Insurance. For her, receiving the “Coverholder of Lloyd’s” plaque in London marked a pivotal moment in her professional career, and the trajectory of the business.

A key component of O2 Sports Insurance’s goal is community outreach. The firm provides sponsorships and donations to assist sports programs for young people from lower-income families who want to play sports. As her business expands and makes a significant difference in the lives of individuals in need, Kalin finds great satisfaction in her company’s dedication to community participation.

Kalin has aspirations for O2 Sports Insurance to one day be prominently featured on banners for MLS InterMiami games and NHL hockey boards. She hopes to work with well-known programs and institutions throughout the country, with a special emphasis on sports academies that provide young players with a variety of options to get exposed to the world of sports. O2 Sports Insurance wants to improve its influence and help prospective athletes across the country by reaching a wider audience and forming alliances with bigger organizations. You can learn more about the company by calling (855) 351-0202.

M&F and editorial staff were not involved in the creation of this content.

“Plate loaded machine dips for triceps… with a little twist,” teased Cutler as he introduced a move that has been one of the mainstays of his illustrious bodybuilding career. In the accompanying video, Cutler lays it all out. The focus here is on the long head of the triceps. This is the biggest muscle of the triceps and provides that bulging shape that bodybuilders seek to attain.

While Cutler explains that some people love traditional bodyweight dips and can also strap additional weights around their waist, the icon shares that he’s always been a fan of the seated plate loaded machine dip, but with a difference. “People are facing in on the machine, that’s what it’s kind of built for,” says Cutler of the traditional approach to this apparatus. “But you know, we can’t always follow what the rules of the machine.”

Jay Cutler Faces Away From the Seated Dip Machine

Instead of facing forward, Cutler instead faces away from the machine. “To really get that lock in my triceps, I’ll turn around in the opposite direction,” he says. “And what I’m focussed on, is the thicker portion of the triceps.” To maximize his rep-to-muscle ratio, the legend explains that he aims for a weight that is heavy enough so that he can perform at least 8 reps per set. This makes sense as it puts him in that hypertrophy sweet spot of 8-12 reps. “But with this, I always really want to get that contraction kind of locked out at the bottom,” he adds. “Really get that stretch at the top.”

To replicate Cutler’s rebellious reps, face away from the machine and place your grip in the middle of each handle. “Get those triceps back,” says the big man as he executes the exercise. “Get that contraction, get that squeeze.” Cutler says that he doesn’t hold the weight at the bottom of the lift. “I’ve done these pretty much my whole career,” says the popular athlete. “Always felt a good pump out of it. Just remember, that’s kind of how I’m judging the workouts is how much blood actually gets in the muscle.”

Cutler says to practice this exercise at least every other week. “If not, every week in your routine,” he adds. We’re on it, champ!

Follow Jay Cutler on Instagram 

Training

Jay Cutler’s Top 3 Triceps Exercises

The Olympia icon still knows how to torch his triceps.

Read article

Especially among athletes and gymgoers, energy drinks are becoming more readily relied upon as ‘pre-workout’ supplements, products intended to give individuals a sharp boost in energy and make workouts more effective. This use of energy drinks originates in their primary active ingredient: caffeine. Within five to thirty minutes of consuming a can, caffeine causes increased heart rate, mental alertness, and physical energy, and can remain in the body for hours afterward. The most commonly used stimulant in the world, about 200mg of it can be expected in the average energy drink.

However, when its stimulating effects wear off, it is often not a pretty sight to behold. While drinking more of it can further extend endurance and time to fatigue, at some point, the caffeine crash that follows can cause extreme tiredness, an inability to concentrate, headaches, and irritability. That’s because once the chemical begins to leave the body, all the tiredness (a neurotransmitter called adenosine) it was holding back floods into the brain. And, it’s what holds most energy drinks back from being the ultimate pre-workout.

Old Skool Energy, an energy drink brand that’s formulated the perfect balance of sustained alertness, holds the key to preventing the post-caffeine jitters that many consumers have become accustomed to. Their 13-ingredient creation sweetened with real cane sugar is designed to extract all the benefits of a dose of caffeine and more, without any of its unfavorable consequences; a result of Old Skool’s two magic bullets, thiamine and L-theanine. Thiamine is essential to help turn sustenance into energy. As the human body cannot naturally create it, thiamine is something that up to 30% of older adults are deficient in.

“It’s being taken out of our diets because of processed foods, so we lose it entirely,” explains Marc Fabiani, Operations Officer of Old Skool Energy. Thiamine additionally reduces inflammation, improves brain function, relieves anxiety and pain, and most importantly, maintains energy levels throughout an individual’s circadian cycle, making it the perfect counterbalance to the more unpleasant effects of caffeine.

L-theanine on the other hand, is a natural amino acid commonly found in tea leaves that offers several potential benefits. It’s also been shown to reduce stress and anxiety and elevate dopamine and serotonin levels. When combined with caffeine, L-theanine can enhance focus, mental clarity, and verbal fluency— particularly on demanding tasks. It also acts against the more physiological side effects of caffeine, like increased blood pressure and disruptions to sleep.

Old Skool puts the two together with caffeine to build an energy drink that enables ‘smooth energy’ throughout the day. When someone consumes a can of Old Skool Energy, they can expect a rise in energy that is followed by a slow and gentle decline. Their thiamine and L-theanine blend allows everyone to enjoy hours of stress-free hyper-focus and hyper-performance, from world-class athletes to office workers, without the jitters or crashes that usually follow.

With natural sugar, delicious flavor, and the perfect boost of energy, Old Skool Energy can seamlessly be integrated into everyday lifestyles, whatever that may look like, through its prioritization of both taste and feel. Staying true to the old-school tradition of pushing through the limits of the human body, Old Skool Energy’s commitment to using the best ingredients reflects its dedication to propel its customers forward in life, sports, and health.

M&F and editorial staff were not involved in the creation of this content.

In 2025, it’s time to ditch the guesswork, scribbled notebooks, and “I think I lifted more last week” moments. Meet Setgraph—one of the best workout trackers for iOS and Android, designed for lifters who want real, measurable progress.

Why Tracking Works (And Why You’re Probably Not Doing It Yet)

We know—tracking workouts sounds tedious. The thought of logging every set, rep, and weight can feel like a burden—and it is when you’re flipping through a gnarled-up notebook or trying to remember details from memory.

But not tracking means guessing, and guessing doesn’t get results.

Tracking your workouts is one of the most effective ways to achieve your fitness goals. Here’s what makes it essential:

• Build strength 20% faster by planning strategically instead of winging it.
• Stay consistent with visual calendars and session logs that keep you accountable.
• Apply progressive overload effectively, ensuring steady improvement in weight, reps, and sets.
• Stay motivated by celebrating small wins and seeing measurable progress over time.

With Setgraph, tracking isn’t a chore—it’s a streamlined system that helps you lift smarter and stay consistent.

What Makes Setgraph Different?

Setgraph isn’t just another fitness app. It’s a tool for lifters who want to optimize every session and hit their goals with precision.

Real-Time Progress

Don’t wonder if you’re improving. Setgraph gives you instant feedback on weight lifted, reps completed, and total volume for every exercise. You’ll know exactly where you stand—and where to push harder.

Smarter Organization

Gone are the scribbled notes and clunky tracking. Build custom routines, tweak exercises, and even follow popular programs like Arnold’s Golden Six or StrongLifts 5×5.

Analytics That Matter

Setgraph turns raw data into actionable insights. Use tools like 1RM estimates, volume graphs, and set filters to identify patterns, adjust your plan, and optimize your training.

Features Designed to Keep You Focused

Setgraph is packed with tools that help eliminate distractions, simplify your workouts, and keep you on track:

• Rest Timers help you stay on schedule and maintain momentum.
• Quick Logs let you record your sets in seconds with simple swipe actions.
• Smart Plates calculate and adjust weights effortlessly so you can focus on lifting.

Ready to start tracking? Download Setgraph for iOS or Android.

The only activity Reade may enjoy as much as seeing a crowd rocking out to her hardcore performance is setting a new PR or making a loaded barbell succumb to her will and power in a fitness competition or intense training session. The enjoyment she gets from pushing herself goes back to her childhood when she played hockey in school.

“I always enjoyed playing sport when I was young, but it wasn’t too serious, just for fun,” she says.

Her connection to music goes back to when she was 18. Once that passion was ignited, she admitted that it took the majority of her attention.

“Living a music lifestyle and living a fitness lifestyle don’t go hand-in-hand,” she says.

She was all in on music until the pandemic in 2020. The entire world was shut down for quite some time, but it was even more so in Melbourne, Australia. Citizens there were only allowed outside of their homes for one hour a day. Options were very limited, and she lived alone. The only thing she could do to keep her mind off of the state of the world was train.

“That was really what made the shift for me,” she said. “I was going to crazy if I didn’t find something to do.”

During that hour, Reade would run, lift weights, and she even got enjoyment out of creating her own circuits. She thrives at being self-motivated, and the workouts helped her thrive both mentally and physically.

“By the time we were finally able to come out into the real world, I was feeling pretty fit.”

Music and Muscle Collide

Make Them Suffer has been active since 2008. Reade joined them in 2022. Aside from vocals, she also plays the keyboard. The band has had a fantastic year and their ‘s stock is rising by the day. Reade sees the success as both a privilege and responsibility because the fans that invest energy into them deserve nothing less than their best.

Make Them Suffer’s fanbase is growing internationally at a rapid pace. She used to be the only one that focused on fitness, but now her bandmates enjoy working out as well, and it has helped them stay close and connected.

Reade enjoys doing CrossFit and recently got into Hyrox, a form of fitness racing, as well. Of course, scheduling workouts during a tour isn’t always possible. However, finding ways to train during the pandemic has actually benefited Reade because she can make the most out of her surroundings on the road.

“I think COVID helped because tours are a lot of being in lockdown. There is so much time to sit around, and you don’t really get a lot of access to gyms.”

Make Them Suffer have recently toured Europe and are set to travel to America in early 2025. Reade relishes the opportunity to share the band’s art with the world—and she’s excited about spending time in the United States next year.

“America is my favorite place to tour. As soon as we get there, we will go to a big department store and buy weights, dumbbells, a bench, and we’ll have them in a trailer to pull out when we are able to train. We’ll all train together.”

She has shared her workouts for her followers on social media to follow and try, which has been met with great appreciation. Reade’s two passions have managed to blend together perfectly, and loves that she can use her experience and success to inspire others and make a positive impact.

“It’s such a wonderful privilege to be in this position.”

How To Train Like Alex Reade

As you’ve likely figured out by now, Reade loves pushing herself in a weight room or by taking on fitness challenges. She shares her workouts on social media too. One of her favorites is the workout below. Take this on if you are into high-paced training or simply looking for a new challenge.

The goal is to complete all the reps in the quickest time possible. That said, if you need to pace yourself, go for it. Substitutions based on your experience level are fine as well. Just don’t skip out on the number of reps.

1 KM Rower

120 Double-unders

40 Wall Balls

20 Burpee Pullups

10 Barbell Thrusters

1 Kilometer Ski Erg

80 Double-unders

20 Wall Balls

10 Burpee Pull-ups

5 Barbell Overhead Squats

1 Kilometer Rower

10 Barbell Thrusters

20 Burpee Pull-ups

40 Wall Balls

120 Double-unders

1 Kilometer Ski Erg

In 2023, Tom Agnew was squatting an impressive 535 pounds (242.6kg), bench pressing 365 pounds (165.5 kilograms), and deadlifting 315 pounds (142.8kg), but of course, PRs are made to be broken. In a recent Instagram post for his almost 100k followers, he explained his progression in 2024 while throwing down the gauntlet for 2025.

“I am so inspired by this,” wrote one of his fans. “What I think should be impossible, he makes possible. Thank you.” It was a sentiment echoed by many. “You’re an inspiration my brother,” wrote another. While Agnew’s 2023 lifting sessions were pretty epic, he was able to power through those PRs in 2024. So, as last year came to a close, the Juggernaut showed how jacked his lifting sessions have become.

Tom Agnew Posts 2024 Powerlifting PRs

As evidenced by his video, Agnew took great strides with his progressive overload last year and nailed squats of 585 pounds (265.4 kilograms), bench pressing 405 pounds (183.7 kilograms), and deadlifting 335 pounds (151.9 kilograms). “Bro is in the 1000 club!” wrote one motivated viewer. “Nice gains, big man!” commented another supporter.

Of course, this being the internet, there were negative voices quick to critique his reps, but for those who want a positive demonstration on how to smash goals that are seemingly out of reach, Agnew’s posts are always a hit — and he’s not stopping there. The Dwarf Juggernaut is already working on his 2025 New Year’s Resolution and has set new benchmarks for making a squat of 661.4 pounds (300kg), a bench press of 441 pounds (200kg) and a deadlift of 396.8 pounds (180kg). “Or die trying,” joked the man with the big heart. We think with an attitude like Agnew’s, it’s not just him, but the rest of us who are motivated to lift more. So, here’s to a productive year on the gym floor!

Follow the “Dwarf Juggernaut” Tom Agnew’s 2025 progress on Instagram!

Matthias Cash may call himself the ‘Weakest Cat Dad,’ but in truth, this competitive powerlifter is one seriously strong pet owner. And, while Cpap can be seen completing impressive deadlifts, squats, and bench presses, its his cat; ‘Car’ that usually steals the show. It seems that Car can’t resist adding his own bodyweight to Cpap’s load, so he claws his way into every exercise by attaching himself to his loving owner. Time after time, this crazy cat can be seen launching himself onto Cap’s already tiring body, increasing the overall weight and making for some pretty novel extra resistance.

Rather than banish Car from the gym, Cpap embraces the catty comradery and manages to execute some paw-fect reps despite the extra challenge. In the example clip below, Cpap got some added support while working on his grip strength when Car took part in some single arm hangs. “I’d watch this Olympic sport,” commented one IG user. So would we!

Watch Cpap and his Cat nail some single arm hangs

The account has understandably generated support from other pet loving gym goers like the mighty Mike O’Hearn, who has been known to take the treadmill alongside his dog. Whether this kitty is acting as a trusted coach or spot partner, or motivating his committed owner by raising the load, it seems that this workout partnership is a match made in heaven. However, be warned: following this kind of content is likely to seriously confuse your Instagram algorithm. It’ll be worth it though!

Follow more of Matthias Cash and his cat’s antics here on Instagram!

As you stride into 2025, it’s time to leave the mess and guesswork behind. No more scoops, no more clumpy shakes—just pop a tasty gummy and get on with your day. Bounce Nutrition aims to simplify your approach with Creatine Gummies and Pre-Workout Gummies that deliver maximum impact with minimal hassle—and a special offer of 25% off your first order with code MUSCLE25!

Bounce Nutrition began with four friends who were done with chalky powders and inconsistent effects. After two years and more than 100 test batches, they developed gummies that can truly help you get stronger, fitter, and healthier in the New Year.

Why Choose Pre-Workout Gummies Over Powders or Pills?

• Up to 90% Absorption: Gummies provide high bioavailability, ensuring your body actually uses what you’re taking in. In other words, no wasted servings.
• Mess-Free Convenience: Keep gummies in your gym bag or desk drawer—no mixing or measuring needed.
• Gentle on Your Gut: Easy-to-digest gummies help you concentrate on performance rather than discomfort.
• Easy to Transport: These portable supps fit seamlessly into your routine, whether it’s quick lunchtime workouts or weekend getaways.

The Bounce Nutrition Fitness Gummy Lineup

• First-Ever 6 Gram Creatine Gummies: Creatine monohydrate, trusted for boosting strength and power, comes in tasty flavors like Berry Snow Cone, Cherry Lime, and Peach Rings. With 6 grams of Creatine per serving, these gummies give you a full daily amount of creatine. 
• Beast Mode Pre-Workout Gummies: Need an extra push to hit a new PR? These gummies combine caffeine and taurine for steady energy and focus—without jitters or crashes. Choose from Fruit Punch or Sour Apple Rings and get ready to perform at your best.
• Pre-Workout Gummies + Mushroom Blend: Enhance endurance and mental clarity with Reishi, Lion’s Mane, and Turkey Tail mushrooms. Ideal for demanding training days, these gummies keep your mind sharp and your body ready. The Black Razz flavor offers a refreshing twist on pre-workout fuel.

And if you’re on the fence about which to try, check out the Pre-Workout Gummies Bundles and Creatine Gummies Bundles.

How To Use Pre-Workout Gummies In Your Routine

Remember, especially for beginners: You need a solid foundation and consistency to see serious results. If you’re expecting to munch on these gummies—or any supplement, for that matter—without putting in the work, it ain’t gonna happen. Here are a few practical tips you can use to ensure your training matches the quality of your Bounce Nutrition gummies:

• Begin each week by planning your workouts—strength, cardio, and recovery—so you know exactly what you’re tackling and when.
• Prioritize rest and recovery: quality sleep, stretching, and foam rolling can lead to better performance and fewer injuries.
• Be mindful of what you’re eating and drinking and make sure you’re staying hydrated.

Once you’ve covered these essentials, adding gummies is the finishing touch that keeps your momentum strong.

Your 2025 Pre-Workout Gummy Guide

• Beginners: Start with two gummies daily to establish a consistent baseline.
• Intermediate: Increase to 2.5 gummies as your body adapts and your goals advance.
• Record-Breakers: For those pushing the limits, aim for three gummies daily.

Lastly, don’t forget to use code MUSCLE25 at checkout for 25% off your first order, plus free shipping. With 24/7 customer service, Bounce is the pre-workout and creatine gummy brand to buy from, visit bouncenutrition.com to check them out and learn more!

This is sponsored content. M&F is not endorsing the websites or products listed in this article.

Whether you’re training at home, in a hotel room, or outdoors, the suspension trainer provides a unique way to not only target your legs while engaging your core and stabilizer muscles, but test your stability and build the physique that you’re looking to acheive. Its adjustable straps allow you to customize the intensity to match your strength level, making it an excellent choice for beginners and seasoned lifters.

Let’s dive in to see how the suspension trainer will assist you in building strong and muscular legs using this suspension trainer lower body workout.

Benefits of a Suspension Trainer Workout

The suspension trainer is great for building strength, core stability, and muscle. But its best benefit is that, due to its unstable nature, it trains more muscle with less weight. Your core and joint stabilizers work hard to keep you upright while your joints get a break from free weights.

Here are a few other benefits to consider:

• Adaptability: By adjusting your body angle or foot position (for some, not for all exercises), you can tailor the difficulty of each exercise to suit your strength level, making it ideal for beginners and advanced lifters alike.
• Versatility: The suspension trainer allows for great exercise variety, from overhead squats to assisted lunges and everything in between. You can easily switch between movements to target every muscle in your lower body in no time.
• Always Full Body: The suspension trainers’ instability forces your stabilizer muscles and core to work harder, giving you a full-body workout even when focusing on your lower body.
• Accessibility: Perfect for any environment, whether working out at home, outdoors, or in a gym. All you need is a sturdy anchor point, and you’re good to go.

Suspension Trainer Lower Body Workout Guidelines

This workout is designed to maximize efficiency and results by using trisets. Each triset uses three exercises performed back-to-back with minimal rest between them. Trisets save time, increase muscle tension and elevate your heart rate, making it feel like cardio.

With this suspension trainer lower body workout, you’ll target your quads, hamstrings, glutes, and core to enhance strength, stability, and muscular endurance. Perform the number of reps for each exercise in the triset before moving on to the next until you are finished.

You can thank me later.

Lower-Body Suspension Trainer Warmup

Before diving in, preparing your body for the challenges ahead is essential. A warm-up reduces the risk of injury and enhances your performance by increasing blood flow and getting your lower body for action. Here is an example:

1A.Suspension Trainer Overhead Squats 8-10 reps

1B. Suspension Trainer Side Lunges 10 reps per side

1C. Suspension Trainer Jump Squats 6 reps

Rest and repeat once for a total of two sets

The Suspension Trainer Lower Body Workout

Each triset consists of three back-to-back exercises with minimal rest, just the time it takes to transition from one to the next. After completing all three exercises, take a 90-second to two-minute rest before repeating. Complete 2-3 sets of each triset before moving on to the next one. https://www.youtube.com/watch?v=_jOciBcxgUk&ab_channel=OutbackPerformance

1A. Suspension Trainer Elevated Split Squats 12-15 per leg (You can hold a dumbbell)

1B. Suspension Trainer Hamstring Curl 12 reps

1C. Suspension Trainer Kneeling Unilateral Fallout 6-8 per side

2A. Suspension Trainer Drop Lunge 8-12 reps per side

2B. Suspension Trainer Hip Extension 12-15 reps

2C. Suspension Trainer Pike 6-15 reps (Depending on your strength level)

Suspension Trainer Workout Tips

It’s challenging to do an entire workout with the suspension trainer, but here are three tips to help you get the most out of it.

Focus

Training on a suspension trainer is tricky because of instability, which makes focus important. For exercises like Elevated Split Squats and Drop Lunges, ensure a neutral spine and that your knees track over your toes. During core exercises like Kneeling Fallout or Pike, maintain a tight core to avoid arching your lower back.

Control the Tempo

Use a controlled tempo, especially during the eccentric (lowering) phase of movements like the Hamstring Curl, drop lunge, and split squats. This increases time under tension, which is key for building strength and muscle. For core exercises like the Pike, pause briefly at the top to maximize core tension.

Lock It In

Maintaining core tension is key to stability, maximizing muscle activation, and staying upright. A locked-in core prevents unnecessary wobbling and ensures better alignment and balance for exercises like the Elevated Split Squats and Drop Lunges. During core exercises like the Kneeling Fallout, focus on bracing your abs as if preparing for a punch—this will enhance the effectiveness of each exercise.

“I think the whole thing was my fault,” said Arnold in a recent conversation with Tom Segura and Bert Kreischer. As the story goes, both men wanted to be viewed as king of the action movie genre, and were hellbent on ascending the throne, even if that meant tripping each other up to get there.

While Stallone was wowing audiences with his physique in the Rocky movies and shooting everything in sight as Rambo, Arnold was more than keeping up with his rival, flexing his prowess in action classics like Commando and Predator. The former seven-time Mr Olympia even duped Stallone into taking a movie that he knew would bomb (anyone remember Stop! Or My Mom Will Shoot?), but the competition would bring out the best in both actors. “… it was actually pretty healthy,” said The Terminator star.

Arnold Reveals Rivalry Went Beyond The Gym

Competition breeds creativity, and Arnold feels that both actors benefitted from the intense rivalry. “I mean the guy is really ripped,” continued Arnold, recalling Sly’s incredible physique. “That motivated me, then when I did my next movie Commando, I have to go and look like that too,” said the star. These actors no doubt set a standard for being buff. “And then that pushed him for his next movie when he did Rocky (IV)”

Indeed, Stallone is said to have plummeted below three-percent bodyfat for his battle with Dolph Lundgren’s “Ivan Drago,” but while the two rivals were deadly serious about crushing each other’s on-screen kill count, it was basically child’s play joked Arnold. “It was like unbelievable for mature, supposedly grownup guys,” he reflects. “Who has the bigger knife?”

Apparently, both men went to great lengths to out-do the other, and Arnold reveals that they would even go as far as measuring the blades. “Who kills more creatively, with that knife?” would be another crucial subject pondered on set. “All of this was very, very important,” hilariously recollected Arnold. “Then, it was like analyzing each other’s guns,” he continued. “Sly’s gun in normally used, you know, on the helicopter. Since I was a tank driver in the army, ‘why don’t we get a machine gun from a tank!?”

Now 77, Arnold is able to look back fondly on his movie madness with Stallone, 78. “It’s stupid stuff life that … he was like killing 46 people, so I had to kill 64 people.” Of course, the two icons joined forces, along with Bruce Willis, to launch Planet Hollywood in 1991, and have since appeared in several movies together, including The Expendables franchise, and Escape Plan. The kill count continues for these two action heroes, and we are here for it!

News

Arnold's 10 Best Movie Roles

A look back at the best roles and one-liners in our executive editor's filmography.

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You can see Cena on January 6

It’s official, the “You Can’t See Me” star will be on full view as he makes his first stop on his farewell to WWE action tour on Raw, at the Intuit Dome, in Los Angeles. Cena, a 16-time world wrestling champion has said he will hang up his cap in 2025, making this appearance a must see.

There’s a huge card to look forward to

WWE has gone all out to make sure that both regular and inquisitive new viewers catch all the action. To that end it has put a stellar card together for its Netflix debut. As of writing, the lineup looks like this:

• CM Punk vs. Seth Rollins
• Roman Reigns vs. Solo Sikoa in a “Tribal Combat” match
• Liv Morgan (WWE Women’s Champ) vs. Rhea Ripley
• Jey Uso vs. Drew McIntyre

Logan Paul to make his WWE return

“The Maverick” who has taken to pro wrestling like a duck to water has not been seen in a WWE ring since SummerSlam when he lost the United States title to LA Knight. With his appearance on Raw now official, Paul could be looking to challenge Knight to a rematch, or perhaps throw his hat into the ring and declare his entry into the 2025 Royal Rumble.

The Rock has confirmed he will roll into Raw

With movies like Baywatch and Red Notice already on the platform, DJ’s role on the board of TKO, the parent company of WWE, was surely an important factor in bringing the wrestling juggernaut and Netflix together. He also has a huge score to settle with the company’s current Universal Champion, Cody Rhodes. Excitingly, ‘The Great One’ has now confirmed his appearance on the groundbreaking show. Via Instagram, the third-generation pro wrestler dedicated his involvement to his grandfather, the High Chief Peter Maivia, his grandmother, Lia Maivia and his dad, Rocky ‘Soulman’ Johnson, “and my ancestors who have ALL paved the way.” No doubt The Rock will be looking to lay the smack down on Monday night.

Travis Scott will perform on WWE Raw’s Netflix premiere

Travis Scott, who has had four number-one hits in the United States is taking his chart dominance over to the wrestling world where he is expected to perform during the live show. It has also been announced that the hip-hop star has created the new theme tune for Raw.

The WWE and Netflix partnership certainly ushers in a new era for WWE fans, with the debut of live weekly programming unfolding 52 weeks a year. Beginning in January, this is the first time in the show’s 31-year history that it will be available to stream live. Additionally, Netflix will bring WWE’s electrifying content to audiences outside the US, including SmackDown, NXT, and events such as WrestleMania, Royal Rumble, and SummerSlam.

It all kicks off when Raw premieres on Netflix, live this Monday, Jan 6 at 8pm ET / 5pm PT. In the UK, the show will air live at 1am GMT so check your local timings.

Click here to subscribe to Netflix!

January 6–11. Attendees are invited to engage with cutting-edge AI-powered digital avatars representing some of the most influential visionaries in health, fitness, and wellness.

Interactive Wellness at Its Best.

The Ask My Avatar Challenge offers attendees the chance to ask questions directly to AI-powered avatars of leading experts in health, wellness, and technology, gaining real-time insights into their fields of expertise. Participants can also spin the wheel after engaging with the avatars to win big prizes related to health and wellness, further enhancing the interactive experience.

For those who engage with all the avatars across the challenge, grand prizes include:

• AI Wellness Powersuit: Revolutionary EMS technology for physical recovery and performance.
• AI Wellness Smart Ring: Advanced wearable technology that tracks biometrics and optimizes health in real time bundled with our Powersuit until February 15, 2025.
• XO Sprayer with 1 Vial of Exosomes from JuveXO: A breakthrough in regenerative skincare and healing.
• 30-Day Cellular Reset from Dr. Daniel Pompa: A complete wellness program designed to optimize cellular health and detoxification.
• Botox Treatment from Dr. Gideon Kwok: A premium aesthetic experience tailored to rejuvenate and refresh your look.
• Mr. Olympia Jacket: A coveted collectible celebrating excellence in the world of fitness.
• Potency No. 710 Wellness Products: A range of high-quality plant-based skincare and wellness solutions.

Participants will also have the chance to win innovative products, including:

• epsolution: A premium blend of Magnesium Sulfate Epsom Salt and Siberian Fir essential oil, created by Nick and Nikki Giacara. Learn More
• Mr. Lulu Skincare: Targeting pigmentation concerns like dark spots, acne scars, sun damage, melasma, and dull skin. Learn More
• Global Healing: Cutting-edge wellness products founded by Dr. Edward Group. Learn More
• Silverceuticals: Advanced silver-based health solutions by Dr. Keith Moeller. Learn More
• Rejuran Scar Gel: A revolutionary approach to skincare and healing.        
• Mindbody Matrix Water: A wellness breakthrough by Dr. TK Hyun. Learn More
• Pneuma Nitric Oxide: Solutions for nitric oxide health by Dr. Nathan Bryan. Learn More
• Visual Healing Experience: A collaboration between Louie Schwartzberg’s Moving Art, Assisted Intelligence Wellness, and Earable Neuroscience.

And more!

Meet the Avatars

Attendees can interact with the avatars of renowned thought leaders, including:

• Dr. Daniel Pompa – A Leader in Real Natural Detox Health Solutions.
• Bernard Hiller – Top Hollywood Acting Coach, providing guidance on social, emotional, and intellectual wellness.
• Dr. Gideon Kwok – The Lifestyle Architect, specializing in aesthetic wellness and holistic health.
• Dr. Nathan Bryan – The Father of Nitric Oxide, exploring the science of nitric oxide and its health benefits.
• Louie Schwartzberg – Visual Healing Innovator, combining art and neuroscience for wellness.
• Dr. Jessie Cheung – The Vitality Visionary, focusing on sexual wellness and hormonal health.
• Louis Chabert (Mr. Lulu): Expert in skincare, targeting pigmentation concerns and advancing professional skincare products.
• Dan Solomon – President of Mr. Olympia, representing the pinnacle of fitness excellence.

Additionally, attendees can engage with avatars from the Top 111 Innovations, each representing cutting-edge solutions and insights into the future of health, wellness, and technology.

The Ask My Avatar Challenge will take place at three distinct locations:

• IFEZ Innovation Station: Discover global health innovations and interact with top industry avatars.
• Venetian VIP Suite: A luxurious setting for engaging with expert avatars and wellness solutions.
• Desert Moon Wellness: A tranquil space for holistic wellness experiences, open through January 11th, featuring wellness activations that demonstrate how avatars integrate into clinic-like settings.

Content creators, film crew, social media team, and TV host will be on-site to engage attendees, guide them to the stations, and highlight the interactive elements of the challenge.

What You Can Do With Your Avatar

Creating a digital avatar unlocks endless possibilities:

• Real-Time Engagement: Allow clients or customers to interact with your avatar anytime.
• 24/7 Support: Integrate your avatar into platforms for scheduling, customer support, and more.
• Unlimited Content: Create high-quality, on-demand materials for education and marketing.
• Global Visibility: Use AI Wellness Screens, interactive platforms, and more to amplify your reach.

Quote from Founder, Abby Aboitiz

“The Ask My Avatar Challenge exemplifies how assisted intelligence and wellness can work together to create meaningful, engaging experiences. By bringing the wisdom of thought leaders and innovators to life through digital avatars, we’re bridging the gap between innovation and education in a way that’s accessible, exciting, and transformative.”

Quote from Dan Solomon, President of Mr. Olympia

“Technology and wellness are converging in incredible ways, and the Ask My Avatar Challenge is a perfect example. The top brands in the world are taking their game to an entirely new level by deploying these powerful technologies. AI Wellness understands that true growth requires meaningful engagement, efficiency, and tools that are intuitive. The future will be dominated by companies and leaders who embrace this.”

About Assisted Intelligence Wellness (AI Wellness)

Assisted Intelligence Wellness is at the forefront of merging AI with health and wellness. From the Ask My Avatar Challenge to innovative partnerships, AI Wellness redefines how we engage with wellness through immersive digital experiences and cutting-edge technology.

For additional details or media inquiries:

Contact: info@aiwellness.ai

Website: aiwellness.ai

Whether you’re a seasoned athlete looking to break through plateaus or a gym rat aiming to maximize every training session, EVP Xtreme AQ is formulated to support your goals. But don’t just take our word for it — let’s explore the science behind each carefully selected ingredient.

The launch of our new EVP Xtreme AQ RTD is to ensure you’re RTG (ready-to-go). This RTD is the ultimate 3-1 pre-workout solution combining the primary components of EVP Xtreme N.O., EVP 3D, and EVP AQ into one ready-to-drink formula.

Power-Packed EVP Xtreme AQ RTD Ingredient Profile

1. Caffeine: Your Energy Catalyst
   By including an optimal dose of caffeine, it helps you push through mental and physical barriers, Copy: allowing you to train harder and longer.
2. Beta-Alanine: The Endurance Amplifier
   By including beta-alanine, it ensures you have the endurance to power through those last few reps or sprint to the finish line.
3. L-Citrulline: Pump Up Your Performance
   With L-citrulline in the formula, it helps you achieve better pumps and potentially improves your overall training capacity.
4. Patented S7: The Plant-Powered Nitric Oxide Booster
   Harnessing the power of these superfoods helps provide an extra boost to your nitric oxide levels, potentially leading to improved blood flow, better pumps, and enhanced nutrient delivery to your muscles.
5. Coconut Water Powder: Nature’s Electrolyte Solution
   Incorporating coconut water powder helps you maintain optimal hydration and electrolyte balance during intense training sessions.
   DMAE: Boost Your Mental Clarity
   By incorporating DMAE into the formula, EVP Xtreme AQ RTD goes beyond physical performance enhancement, offering a cognitive edge that can make a significant difference in your training sessions.
6. GlycoSpan (Glycerol): The Hydration Amplifier
   GlycoSpan helps you stay hydrated and achieve muscle fullness, even during the most challenging workouts.
7. Lion’s Mane Extract: Fuel for Your Mind
   Lion’s mane extract helps support overall brain health and concentration leading to being more mentally focused throughout your workout.
8. Acetyl L-Tyrosine: The Stress-Busting Amino Acid
   Acetyl L-Tyrosine helps maintain mental clarity and provides potential mood-boosting effects, even during the most intense parts of your training session.
9. Yohimbe Extract: The Natural Energizer
   Yohimbe extract can help provide an extra kick to help you power through your workout through increased energy and alertness.

Unleash Your Full Potential with EVP Xtreme AQ RTD Today!

This is sponsored content. M&F is not endorsing the websites or products listed in this article.

Squat jumps trains a critical piece of the strength puzzle: power.

Power is Force times Acceleration (P=FxA). Force is a push or pull from the object’s interaction with another object, such as gravity acting on you while dropping into a squat. Acceleration is the rate at which an object changes speed, like sprinting to catch the bus or how fast you rise from a squat. When you combine force and acceleration, results start to happen.

Although strength and power training share similarities, power training emphasizes overcoming resistance quickly. And when you do that, you also get stronger. Let’s dive into the squat jump and explain why it’s great for your power and strength.

What is the Squat Jump?

Here’s the beauty of squat jumps—it hits multiple muscle groups in one smooth motion. As you drop into a bodyweight squat, your quads, glutes, and hamstrings control the eccentric (lowering). When you jump, those muscles fire up explosively as your feet leave the ground. And the landing? That’s where balance and control come into play, making this exercise one that helps improve strength and athleticism.

How To Do Squat Jumps

1. Stand tall with your feet shoulder-width apart, with your chest up and shoulders back.
2. Let your arms hang at your sides, or bring them in front of you for balance. This is a matter of personal preference.
3. Squat between your knees until your quads are almost parallel to the floor.
4. Swing your arms backward slightly to build momentum.
5. Push through your whole foot to jump as high as possible, extending your arms upward for added momentum.
6. Land softly on the balls of your feet before shifting the weight back to your heels.
7. Bend your knees slightly and absorb the impact by returning to the squat position, reset, and repeat.

Common Squat Jumps Technique Mistakes and Fixes

Squat jumps are simple, but even minor errors can hold you back or lead to injury. Here’s a breakdown of the most common mistakes and how to fix them so you can get the most out of this power exercise.

Shallow Squats

One of the most common issues when it comes to performing jump squats is many of us don’t squat deep enough. If your squat lacks depth, you’re shortchanging yourself and missing out on full engagement, especially in your glutes and hamstrings.

Fix It: This fix is a no-brainer. Aim for a parallel squat where your thighs are level with the floor if your mobility allows. A strong, controlled descent ensures you’re primed for a powerful jump.

Poor Landing Mechanics

Landing with extended knees or letting your knees collapse inward can wreak havoc on your knee joints. This mistake increases the risk of your knees flipping you the bird.

Fix It: Focus on landing softly, as if you’re trying to make no sound. This is achieved by landing on the balls of your feet and bending your knees slightly. Think “springy” rather than “stiff.”

Squat Jumps Muscles Trained

Every squat jump you take lights up your lower body to build explosive power, and here is what’s working behind the scenes.

• Quads: Your quads control the descent during the eccentric portion and are the prime movers to launch you off the ground.
• Glutes and Hamstrings: Power your hip extension as you explode upward and stabilize the landing on the way down.
• Calves: Planter flexion helps you push off the ground, adding juice to your jump and controlling the landing.
• Core: Core stability ensures that all that explosive power is channeled where it needs to go.
• Lower Back: Your lower back supports your spine during each phase of the movement and plays a key role in maintaining good posture.

Squat Jumps Benefits

Squat jumps aren’t great because they look cool—they deliver benefits beyond aesthetics. From boosting athletic performance to improving your squat 1RM, here’s why you should prioritize these in your training.

Improved Power: Squat jumps train your muscles to generate maximum force in minimal time, which is the essence of explosive power. Whether you sprint, jump, or tackle a heavy squat, this move gets you primed and ready for action.

Enhanced Muscle Coordination: Your legs, core, and stabilizers must all work together to improve neuromuscular coordination. The more efficiently your muscles work together, the smoother and stronger you’ll move in and out of the gym.

Boosted Athletic Performance: Whether trying to out-jump an opponent or shave seconds off your sprint, squat jumps will help give you that added edge. They enhance speed, agility, and power—all key ingredients for peak performance in sports.

Squat Jumps Programming Suggestions

Squat jumps are a versatile exercise that can be programmed in multiple ways. Here are the three best ways to incorporate squat jumps into your workout.

Warmup Booster

Add squat jumps to your dynamic warmup to fire up your lower body, elevate your heart rate, and prime your muscles for the work ahead. Perform 1-3 sets of 8-10 reps with 60 seconds rest between sets.

Plyo Power Circuit

Combine squat jumps with other power moves, such as box jumps, Plyo pushups, or skater hops, for a circuit that builds power and strength. For example:

1A.10 Squat jumps

1B. 8 Plyo Pushups

1C. 12 Skater hops (per leg)

Rest for 90 seconds and repeat for 3 rounds.

Power& Strength Superset

Pair squat jumps with a heavy strength exercise like deadlifts or squats to build explosive power and strength. For example:

1A. 5 Squat Jumps (Rest 1-2 minutes after the squat jumps)

1B. 4-6 reps Barbell Squat Variation.

Rest for 2 minutes and repeat for 2-4 sets.

Whether you are the kind of person that likes to blitz through your workouts in the quickest way possible, or have all the time in the world to cover the gym floor, one thing that bodybuilders can agree on is the desire to add the most mass in minimal time. Fortunately, A 2024 study exploring the effects of weekly volume and muscle hypotrophy shed some light on an often-contested subject, and was recently shared by the former pole vaulter.

The study concluded that proximity to failure was more important than volume when completing reps. “I thought this was a super cool study that shows that crazy high volumes are not better for muscle growth,” she told her Instagram followers in a recent post, “and that junk volume really is a thing.”

How Many Sets Per Week are Optimal for Muscle Growth?

“Doing fewer sets that are hard and with intention, done multiple times throughout the week will be much less fatiguing and improve the ability to progressively overload over time,” says Dr Peramaki.

It’s true, concentrating on an effective form, with a challenging weight, rather than aiming for a high number of reps is a good strategy for shredding those muscle fibers and encouraging them to build back stronger. “The main findings of the study showed that four sets are needed to show true muscle growth, and after that, the more sets you perform, there are more diminishing returns,” Peramaki says. Whether you are looking to start a new resolution or just want to get better results from your existing routine, it’s welcome news that sometimes less really is more.

For more muscle building tips, follow Dr Michaela Peramaki on Instagram

United States Air Force Staff Sergeant Joshua Alvord is very familiar with both forms of strength and has plenty to rely on. His physical strength is thanks in part to competing in powerlifting. He has squatted 500 pounds, benched over 315, and deadlifted nearly 600 pounds in competition. He has also been onstage as a bodybuilder in the Men’s Physique category. Even though he’s competed twice thus far, his love for powerlifting clearly goes beyond the plates and barbells he lifts.

Joshua Alvord said, “Other than learning how to lift the most optimal way possible, the sport allowed me to find a new passion to be strong and encourage other people to be strong as well with even just the three lifts of squat, bench, and deadlift.”

That physical strength also serves as an asset to his career in the Air Force as a member of the prestigious Honor Guard. Alvord serves as a body bearer, meaning he helps carry the bodies of those that made the ultimate sacrifice for their country. Yes, being strong matters for obvious reasons, but the mental strength it takes to perform this duty responsibly may be Alvord’s greatest asset. As difficult of a duty as it is, he is proud to have been deemed qualified to carry it out.

“Honoring the airmen who have come before me is a solemn but gratifying task that I take pride in doing every day.”

Alvord grew up in Palmdale, California, and he’s the latest member of his family to serve in the military. Both of his parents are retired from the Air Force, but he cited that his reason for joining was that service provided the stability he needed after high school.

“My mom planted the seed by suggesting I just talk to a recruiter,” he recalled. “Two and a half weeks after talking to a recruiter, I was on my way to San Antonio for basic training.”

Alvord’s parents likely felt that he would be a natural fit for the Air Force because he grew up around it. Nonetheless, he is focused on forging his own path instead of riding on the accomplishments of his folks.

“I wasn’t boastful about who my parents were. I wanted to make a name for myself.”

His connection to fitness also goes back to his upbringing. His dad was a bodybuilding fan, which meant young Joshua was exposed to legends such as Ronnie Coleman, Jay Cutler, and others from the 1990’s and 2000’s. He was also inspired by the stars of Pumping Iron, which he saw several times. His love for bodybuilding carried on as the sport evolved, especially when the Classic Physique division was introduced.

“I’m a huge fan of Breon Ansley and Terrence Ruffin,” Joshua Alvord said. He also likes two-time 212 Olympia winner Keone Pearson. He was also proud of Samson Dauda, who won his first Sandow Trophy at the 60th Olympia in Las Vegas in October.

“I met him earlier this year before he claimed the title, and I met him in 2022. He’s a pretty big inspiration when it comes to bodybuilding and fitness.”

He also has his eye on powerlifting superstars such as Russel Orhii, Jamal Browner, and others. Seeing them excel keeps him fired up to push himself to his own levels of greatness.

“I just try to remember my why and my end goals,” he explained. “It definitely helps me mentally and physically prepare to go through those inevitable trials and tribulations.”

Being fit and strong is also a requirement for his job with the Honor Guard. It is a privilege that he does not take for granted. The responsibility that comes with his role as a body bearer is a heavy one. However, he called it “the best decision” of his career to fulfill it.

“Honoring the airmen who have come before me is a solemn but gratifying task that I take pride in doing every day,” said Alvord. “I prepare for the job with constant preparation in training to perfect every movement that we perform.”

Honoring the heroes that fell for freedom has been a way that Alvord has been able to honor his parents service while forging his own legacy. It has also given him the incentive to remain committed to his physical and mental wellness. He has no intentions of backing off his personal pursuit of both forms of strength. As a matter of fact, he wants to pay it forward and be a positive force in helping others take charge of their physical health. That could be through inspiring others with his experience, sharing his knowledge through symposiums, or simply by learning more in order to share more, which he is doing as of early 2025.

“I want to continue to promote better health for every airman I can and spread the knowledge that I have learned through years on weightlifting and schooling that I am currently in now for exercise science.”

You can follow Alvord on Instagram 

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

The science supports this: Periodization and varied training strategies ensure that your body continuously adapts to new challenges. While sticking to the same exercises, weights, or rep schemes might seem efficient, it often leads to diminishing returns. You can keep your progress steady and sustainable by strategically altering intensity, volume, and exercise selection. Let’s break down the science of switching things up for success.

Why Changing Your Workout Routine Matters for Progress

Changing your workout routine is more than breaking up the monotony; it’s also about ensuring consistent progress, avoiding plateaus, and minimizing the risk of overtraining or burnout. Periodization, a structured approach to workout planning, provides a roadmap to help you achieve your fitness goals more effectively by balancing stress and recovery.

Principles That Support the Need for Change

Supercompensation: After a workout, your body undergoes a recovery phase where it repairs and strengthens itself to handle future demands. If you continue applying the same stimulus without variation, your body adapts fully, and progress stalls.

Linear Periodization: This concept involves gradually increasing intensity or volume over time to maintain progressive overload. However, sticking to linear periodization for too long can diminish returns as your body adapts.

Stimulus for Adaptation: When your body encounters novel stressors, muscle growth, strength gains, and endurance improvements occur. Changing your routine provides these stressors, forcing your body to adapt and improve.

Periodization Models: Different periodization approaches, such as undulating and block periodization, allow for variation in training intensity, volume, and focus. These models ensure continued progression while reducing the risk of overtraining. Research highlights that periodized training approaches, including variations in intensity and volume, can lead to greater strength and hypertrophy adaptations compared to non-periodized training programs. These variations ensure that the body continues to experience novel stressors necessary for progress.

Types of Periodization Models

Undulating Periodization: This model involves frequent variations in intensity and volume within a shorter timeframe, such as weekly or even daily changes. For example, one day might focus on high reps with lighter weights (hypertrophy), another day on moderate reps with moderate weight (strength endurance), and another on low reps with heavy weights (maximal strength). This approach keeps the body constantly adapting, reduces monotony in training, and is well-suited for advanced athletes who benefit from frequent changes.

Block Periodization: This model organizes training into distinct phases or “blocks,” each with a specific focus. For example, a hypertrophy block might last four to six weeks, followed by a strength block and then a power or peak block. Block periodization ensures a gradual progression toward peak performance by targeting specific adaptations in each phase. It benefits athletes with clearly defined performance goals and intermediate to advanced fitness levels.

Choosing the Right Model for Your Level:

Beginners often benefit from more straightforward approaches, such as linear periodization, to build foundational strength and endurance.

Intermediate and advanced athletes, however, typically gain more from undulating or block periodization due to their ability to handle varied intensities and complex programming.

How Often Should You Change Your Workout Routine for Different Fitness Goals?

The frequency of changing your workout routine depends on your specific fitness goals and how your body responds to training stimuli. Research-backed strategies highlight the importance of varying intensity, volume, and exercise selection to optimize adaptation and prevent plateaus. Here’s a breakdown of common objectives:

Strength: For beginners, sticking to a program for 8–12 weeks allows time to build neuromuscular adaptations and master foundational movement patterns. Advanced lifters, however, often benefit from adjustments every six to eight weeks to counter diminishing returns and avoid overuse injuries. Changes can include altering rep ranges, incorporating more advanced variations like paused or deficit lifts, or shifting the focus between maximal strength and strength endurance.

Muscle Growth/Hypertrophy: To maximize hypertrophy, vary exercises and rep schemes every six to eight weeks to enhance muscle activation by targeting different angles and fibers. Adjusting tempos, adding sets, or introducing mechanical tension through new exercises ensures continued muscle stress, which is critical for growth. The importance of progressive overload and variety can’t be stressed enough to prevent stagnation in hypertrophy-focused training.

Weight Loss: For fat loss, maintaining metabolic demand is crucial. Introducing variety in workouts every four to six weeks helps prevent physiological adaptation, which can lower calorie burn. Rotating between strength training, high-intensity interval training (HIIT), and steady-state cardio keeps energy expenditure high. Using varied modalities helps sustain motivation and adherence during prolonged weight-loss phases.

Endurance: Endurance training thrives on progressive overload and periodization. Incorporating variety every four to six weeks—such as alternating between steady-state cardio, interval training, or cross-training—prevents plateauing and maintains cardiovascular and muscular endurance. Alternating training intensities and modes help improve both aerobic capacity and muscular endurance by engaging different energy systems and muscle groups.

Signs It’s Time to Change Your Workout Routine

Feeling stuck in your fitness journey? Recognizing when to adjust your workout routine is crucial for maintaining progress and staying motivated. Regular self-assessment every few weeks can help you identify areas for improvement, ensuring your long-term goals and habits remain on track. Here are some key indicators that it’s time to switch things up:

Progress Plateau: If you no longer see improvements in strength, endurance, or body composition, it’s a signal to switch things up.

Lack of Motivation: If your workouts feel monotonous or uninspiring, introducing new challenges can reignite your passion.

Lingering Fatigue: Chronic fatigue or soreness could indicate overtraining or a need for varied intensity.

Reduced Performance: Declining strength or stamina might mean your body has adapted to your current routine.

Tips for Making Effective Changes to Your Workouts

When progress stalls or workouts start feeling stale, having a few go-to methods for adjusting your routine can be a game changer. These strategies are great to keep in your back pocket for fine-tuning your program and reigniting your results. I’ve seen firsthand how minor, intentional tweaks can breathe new life into a training plan (for myself, clients, and athletes). Here’s how to make impactful adjustments:

Adjust Frequency: Increase or decrease your weekly training sessions based on recovery and goals.

Modify Intensity: Use progressive overload by adding more weight or working closer to failure.

Alter Volume: Change the number of sets or reps to vary the training stimulus.

Incorporate Range of Motion: Exercises like deficit deadlifts or deep squats can target muscles differently.

Experiment with Tempo: Slow down or speed up your lifts to manipulate time under tension.

Revise Exercise Selection: Swap out staple moves for variations that challenge your body in new ways.

We now have plenty of evidence that coffee is good for us, within reason. Drinking one to three cups of black caffeinated coffee a day may reduce the risk of heart failure by 5 to 12% per cup, according to an analysis of three studies by the American Heart Association, published in Circulation: Heart Failure. A report in the Journal of Nutrition found that espresso-loving Italians who consumed 3 to 4 cups of Italian-style coffee (read: not white chocolate mocha) had a lower risk for mortality than those who drink little or none.

Another study, published in Ageing Research Reviews, reveals that moderate coffee drinking (2-3 cups a day) could be a simple yet effective way to support healthy aging by adding an average of 1.8 years to a person’s healthy life expectancy. An investigation in Clinical Nutrition found individuals who consumed an extra cup of coffee per day had a lower risk of developing type 2 diabetes, potentially by lowering insulin resistance.

Lastly, a study in the British Medical Journal found a link between coffee and a lower risk for some cancers, as well as for cardiovascular disease and death from any cause.

There are a few possible reasons why a bean juice habit could be good for our tickers and longevity. Brewed coffee contains a various bioactive compounds like chlorogenic acids that may have strong antioxidant, anti-inflammatory properties and help improve metabolic health. Since so many people drink coffee and don’t consume enough other antioxidant-rich foods like fruits and vegetables then it’s safe to assume coffee is a big contributor to the antioxidants Americans consume.

It may also boost your health indirectly by keeping your microbiome in good working order. A new study in Nature Microbiology has revealed that coffee consumption significantly influences the gut microbiome, promoting the growth of beneficial bacteria. Both caffeinated and decaffeinated coffee enhanced gut health due to their polyphenol content.

Or it could come down to moderate coffee drinkers having an overall healthier lifestyle including more exercise and better eating. (It’s not possible from epidemiological nutrition research to prove that drinking coffee directly prevents heart attacks and other diseases. What we have is association not causation.)

There you have it: Coffee is generally a healthy beverage. Perhaps not good for you on the same scale as kale, but still noticeably beneficial. But if you are a coffee die-hard there are a few things you need to know to get the most out of your beloved brew. 

Coffee May Jazz Up Your Workouts

A lot of people will down an espresso before hitting the gym as a means to give them a little edge. Caffeine can indeed give your workouts a boost via a few different mechanisms including lessening the perception of effort and fatigue and increasing muscle strength and power. (It seems that caffeine can lend an assist to both endurance and strength workouts.) But there is a good chance you won’t get the optimal performance-boosting dose from coffee alone.

The recommended athletic protocol based on research, which most people fail to follow, is to take in three to six milligrams of caffeine per kilogram of body weight, which works out to 240mg to 490mg for a 180-pound guy. That amount of caffeine could require you guzzle back of jug of mud. Fingers crossed you don’t have an overactive bladder. 

Brewed coffee typically ranges from 60mg to 180mg depending on what kind of beans you’re using, how they’re prepared, how big your cup is, and so on. (Ounce for ounce espresso is more concentrated in caffeine than regular coffee.) The caffeine in a Starbucks coffee can be quite different than the amount in a Dunkin’ Donuts brew, and also different than what you would make at home. So the issue here is that it can be tough to know how much caffeine you are getting from coffee and you might need to drink more than you think to reach the recommended dose for performance benefits. Downing 4 cups of coffee before hitting the squat rack might not be the best plan if you don’t want to be running to the urinal. 

Yes, it’s feasible that lower levels of caffeine that you would get from drinking a cup of coffee will give you a boost but perhaps just not as much as what would occur with higher intakes. Another issue is that people frequently exposed to caffeine may need the higher end of this dosage range to experience a workout boost than those who aren’t exposed to the stimulant.

For this reason, some people will turn to supplements like pills, gums, and chews before an important workout for a more controlled dose and to be more confident that enough is being consumed. The key here is enough and not too much. A protocol for some is to combine brewed coffee and supplements to get up to the necessary caffeine level.

Don’t Go Overboard

When it comes to coffee it might be a case of diminishing returns. One study found that among more than 300,000 adults those who consumed six or more cups of coffee per day over the long term had a lipid profile including greater levels of Apo-B and LDL cholesterol associated with a higher risk of heart disease. An expansive report in the New England Journal of Medicine says having two to five cups of coffee each day is linked to reduced risk of some chronic diseases, but taking in caffeine beyond this point may bring with it some unwelcomed consequences such as anxiety, insomnia or psychomotor agitation.

Researchers found that heavy caffeine consumption (400mg or more a day) regularly, which can also come from other sources like energy drinks, may lead to elevated blood pressure and heart rates due to the impact on the autonomic nervous system– even in otherwise healthy people. It was recommended that most people limit caffeine intake to 400 milligrams daily, which is about double what the typical American guy consumes in a day.

Most people convert 70 to 80 percent of the caffeine they consume into the alkaloid compound paraxanthine with no apparent toxic effects at reasonable amounts which suggests that large amounts of caffeine need to be consumed before it can have serious toxicological effects including death. Still, if you are pounding back the stuff all morning long, it might be a good idea to consider that you might be surpassing the healthy dose. Overall, it’s recommended that most of us limit our caffeine intake to no more than 400mg a day, less if someone who is pregnant or perhaps for people with existing anxiety conditions, heart arrhythmias, high blood pressure, heart disease, or diabetes . 

Filter Your Brew

While unfiltered coffee can be richer in flavor and texture, it might not be the healthiest way to get your caffeine buzz. Interestingly, research conducted by Norwegian scientists suggests drinking large amounts of unfiltered styles of coffee including French press and espresso might be more harmful than consuming filtered brew such as drip coffee through a paper filter.

Why? Filtered coffee uses paper filters that trap compounds called diterpenes (cafestol and kahweol), which can raise LDL cholesterol levels with high intakes. Indeed, it’s been demonstrated that those who partake in filtered coffee can have better cholesterol numbers than those gravitating toward unfiltered options like espresso. It’s also been shown that people who drink a few cups of filtered coffee daily have lower homocysteine levels, a compound linked to the early onset of heart disease, than those who enjoy similar amounts of unfiltered coffee. Some research suggests that people who drink filtered coffee have lower rates of artery disease and death compared to those who drink unfiltered coffee.

But how much unfiltered coffee you need to drink regularly for it to have a potentially detrimental effect on health is unknown. If you enjoy a mug or two of unfiltered brew on the daily because you prefer its bolder flavor it’s likely not to be particularly problematic and the benefits of drinking coffee at this level may outweigh any drawbacks. 

Skip the Sweet Stuff

It’s a good idea to embrace the bitterness and break out of the habit of sweetening your brew. It should be no surprise that coffee has turned into another vehicle for added sugar in our diets. A latte from Starbucks can sucker punch you with 40 grams or more of extra sugar. All this additional sweet stuff can cancel out the health benefits we should expect from drinking black gold. This 2024 study in the American Journal of Clinical Nutrition discovered that people who consumed unsweetened coffee, both regular and decaf, were less likely to pack on the pounds than those who drank their Joe doused in sugar. Interestingly, the weight gain impact was not witnessed for coffee consumed with cream or coffee whitener. 

One study in the Journal of the Academy of Nutrition and Dietetics discovered that drinking coffee…surprise, surprise… can be protective against developing hypertension, but this benefit does not occur for sweetened coffee. And this 2024 report in the American Journal of Clinical Nutrition determined that coffee consumption can offer some protection against brain conditions like dementia yet this association is not true for sweetened coffee.

Some of the problems associated with sweetened coffee may stem from the added calories it provides as well as the impact it has on metabolic health when consumed regularly. People who drink black coffee get about 69 fewer calories on average every day than those who add sugar and/or dairy, according to an analysis from the University of Illinois. More than 60 percent of those calories come from sugar, with fat accounting for most of the rest of the extra calories consumed.

It’s also worth noting that there is some data to suggest that caffeine can impact our perception of sweetness and, in turn, make sugary drinks and foods taste less sweet to us which could, in theory, increase the consumption of them. So if you are struggling to scale back your sugar intake it might be a good idea not to consume caffeinated coffee with sweetened foods and drinks. I am thinking of you guys who roll out of bed and wash down sugary cereal with a cup of Joe. 

It Might Not Be the Best Drink for Everyone

Big population-level studies have produced some conflicting results about whether drinking coffee, especially in higher amounts, is good or bad for you. This is because the effects may depend on how you metabolize its caffeine. Fast metabolizers, those with a genetic variant of the CYP1A2 enzyme that speeds up the breakdown of caffeine, appear to have a lower risk of heart disease if they drink one to three cups of coffee a day, perhaps thanks to all those antioxidants.

Fast caffeine metabolizers get the caffeine out of their system quickly, so the positive effects percolate through. Conversely, slow metabolizers, those with a genetic variant of the CYP1A2 enzyme that reduces its activity, may have a higher risk of heart problems if they drink two or more cups of coffee a day. Slow metabolizers have caffeine in their system for longer, so the negative effects may dominate. 

Recognizing which group you belong to can help you adjust your caffeine intake to optimize your overall well-being. There is some genetic testing available if you search the dark web, but this is likely not something you are going to be able to get your doctor to sing off on.

Though self-perception is not perfect science, in general, if you find that you are more sensitive to its stimulating effects at lower intake amounts and some of the side-effects such as palpitations, anxiety, insomnia, and gastrointestinal issues persist for longer even at moderate intakes of coffee then it’s a tip-off that you might be a slow caffeine metabolizer and are best served not doing espresso shots. Slower caffeine metabolizers, however, may be able to reap many of the health benefits of coffee by drinking decaffeinated options. 

Drink It Straight Up

For the biggest health benefit, it might be a good idea to skip the cream. Recent research in Critical Reviews in Food Science and Nutrition indicates that the addition to dairy can reduce the amount of polyphenols from coffee that the body can use. In other words, your creamer might hinder your body’s ability to absorb coffee’s heart-healthy antioxidants. The fat and protein makeup of milk might be the reason why it makes coffee’s antioxidants less available to use for health-boosting purposes. Plant-based milks and creamers might not have the same detrimental impact on the antioxidants in coffee. 

Lighten Up

It turns out that the roasting of green coffee beans contributes to a big chunk of the antioxidant power of coffee. And lighter roasts exposed to less intense heat might harbor higher levels of antioxidants than darker roasts and also contain lesser amounts of acrylamide, a potentially carcinogenic compound created in some foods when they are heated to high temperatures. But whether these differences make much of a difference to human health is not well understood. It’s likely safe to say that there are more upsides to drinking any roast style of coffee than downsides, just that lighter roasts might have a slight advantage. It appears that the brewing temperature of the water does not have a significant impact on antioxidant content. 

Coffee Won’t Leave You Parched

Pay no attention to the verbiage that coffee is dehydrating. Those effects are pretty mild. In fact, coffee is hydrating and not the opposite. Although caffeine can act as a mild diuretic, the vast majority of what you drink in coffee is water so there is a net hydration gain. But it’s a different story if you are getting your caffeine from water-free sources like pills and not taking in adequate amounts of water along with these. This may contribute to being dehydrated. 

Top 6 Coffees Products To Get You Going

These coffee products can take your brew to the next level.

Everyday Dose

This coffee is beefed up with medicinal mushrooms, collagen, and zen-inducing L-theanine. So like java on steroids. It’s smooth tasting with subtle notes of chocolate. 

Heady Cup Long Jump

For those who want their coffee to hold nothing back. This dark roast coffee is earthy and smoky in a good way. Plus, it wins the prize for the most flamboyant packaging that you won’t be able to get enough of. 

Laird Superfood Peruvian Medium Roast

Coffee beans grown organically at a lofty altitude result in your morning brew having a rich flavor and a smooth finish. Buying whole beans and grinding them yourself can serve to preserve freshness and flavor. 

Bub’s Brew Instant Coffee

Finding an instant coffee you want to drink is not easy. This one made with organic coffee beans from Mexico has a great taste and texture, we kid you not. And even comes with its own sugar- and dairy-free creamer. Also impressive is that 10% of all the brand’s profits are directed towards charity. 

Naked Mocha Latte Protein Iced Coffee

Coffee and muscle-making whey protein…brilliant. Think of this as a buzz-worthy protein powder, if you catch our drift. The mocha flavor is delicious and there are only 3 grams of added sugar which is heaps less than most coffee drinks out there. Serve it cold or blend with hot water for a frothy protein-packed brew. 

La Colombe Cold Brew

When cold water is used to steep coffee grounds less acid is released, so it can be gentler on your digestive system if coffee typically bothers you. Also, the longer brewing time and higher grounds-to-water ratio can give the cool brew more of a caffeine jolt per ounce than a regular cup of Joe. Each can of this drink has 180mg of caffeine and none of the sugary deluge that befalls most cold brews. 

Lock is a respected IFBB Pro League judge and Australia masters bench press record holder, and explained in a recent Instagram post that making efficient glute gains first requires an understanding of how we evolved as humans. You see, before our days as sedentary office staffers; sitting down for sleep inducing zoom calls and long meetings that should have been emails, we were once hunter gatherers required to spend most of our waking time on two legs just in case the opportunity to catch food presented itself. “The function of the glute max is to allow us to walk,” says Lock. “So the strength of glute max as a muscle, its maximum power position, is right here in the upright stance.”

How to Correct Your Hip Thrusters

Understanding the mechanics of the human body allows us to replicate exterior loads by correctly targeting our muscles through specific exercises like the hip thruster. Dr Lock points out that the hip thruster was invented to tax the glutes while they are in-line with the rest of our body, just like what happens during the process of walking. “Because, going into the hip thrust is the maximum load at a straight-line position,” he shares.

People often make a huge mistake when attempting the hip thruster, by throwing on too many plates and straining themselves but never reaching the top of the lift, but fortunately it’s an error that is easily fixed says Dr Lock. If you fail to take your hip thrust to the top of the lift and make that all-important straight-line, you’re probably working with too much weight says the big man. “Because it’s the top position that actually requires you to be in your most strong position and you were too weak, so you cut it too low.” Instead, you’ll need to lower the load so that you can hit that line.

Try Supine Banded Abductions

If you are looking for a low-impact way to complete this line, Lock had his colleague Dr. Dani Antonellos demonstrate a great method for working on form, while adding strength and muscle, without ever needing a barbell. Try it for yourself:

For supine banded abductions, you will lie with your back on a bench but your posterior will be over the edge and in the air, supported by your legs and feet. “She’s put the body into its most effective position,” Lock says of targeting the glutes. “Dani has a straight line from her shoulder, to her hip, to her knee, now that’s evolution in exercise.

Dr Lock explains that this is also one of his favorite moves for rehabbing his patients and athletes. To get the most from this exercise, he advises placing the chin onto the chest in

order to engage the abdominals and reduce lumber load. “We then add abduction and rotation which increases the glute max contraction.”

Next time you complete a glute day, you’ll look like an expert thanks to Dr. Lock. Follow him on Instagram.

Accessible Blue Light Eyewear

Glasses2You first launched in 2005, with its co-founder, Russell Andrew, spearheading the mission of building an accessible eyewear brand. Boasting nearly two decades of experience and operation as an online glasses retailer and supplier, Andrew developed the company to cater to the need for high-quality yet affordable eyecare solutions, including blue light glasses.

His goal was more than simply providing consumers, shoppers, and habitual eyeglass wearers the opportunity to access high-quality eyewear. He also wanted to give his clients affordable options.

Andrew notes that many eyewear companies are located on high streets across the UK. As a result, the glasses available in these prime shopping areas are often costly. Andrew drew inspiration from his experiences with expensive local optician visits and the consistent inaccessibility to affordable eyewear selections, including blue light glasses, to meet the concerns of modern glasses wearers, such as eye strain, improved focus, and enhanced comfort during extended screen use.

Prime Blue Light Blocking Products

Glasses2You offers a wide variety of prescription and non-prescription glasses for women and men. With nearly 20 different brands, customers can order and receive blue light-blocking glasses, sunglasses, and varifocals online with a few easy clicks.

The brand’s blue light glasses are an excellent option for spectacle wearers who spend hours in front of a computer, phone, or tablet screen. These glasses reduce the amount of blue light emitted from devices and use an application process superior to most other competitors. The blue light blocking material the company uses is cast directly into the lens and isn’t a coating, which means it can’t be rubbed off.

Glasses2You offers blue light blockers with lightweight yet durable frames for maximum comfort, making them an easy option for all-day wear. The company leads as an online glasses retailer for blue light-blocking glasses and is committed to providing consumers with the best service possible.

Standing Out in the Online Eyewear Market

Over the years, Glasses2You has worked to provide unique, budget-friendly eyewear options with little to no hassle. Following its development in 2005, the company was one of the first online glasses retailers. In addition to its broad array of cost-conscious spectacle products, the brand additionally provides reglazing services so customers can access blue light blocking glasses more easily.

Returning customers can easily submit a reglaze request if they want to keep their existing frames, perfect if you’re after blue light blocking glasses but don’t want to buy new frames. After a week, they will return your reglazed blue light glasses with a complimentary case and cloth. This service has saved previous customers tons of money.

Overcoming Eyewear Obstacles

Expectedly, Glasses2You’s road to success didn’t come without challenges. Andrew pushed to fight against the status quo of high-street eyewear businesses while simultaneously tackling customers’ understandable hesitancy about ordering glasses online. Glasses2You had to compete against high-street opticians and other online eyewear retailers.

Fortunately, the company overcame these challenges by maintaining competitive pricing while promising to deliver glasses of the highest quality. Andrew credits the company’s proficient, low-overhead business model for this balancing act.

With more than 12,000 five-star reviews, Glasses2You proves that customers can be happy with what they buy while saving up to 70% on eyewear compared to what the high street boasts. With a 4.9 out of 5 stars on Trustpilot, Glasses2You has additionally received recognition from notable publications, including The Mirror, Rolling Stone, and The Times.

Affordable Solutions to Digital Eye Strain

Looking ahead, Glasses2You plans to continue delivering economical eyewear solutions while expanding its range of products and services. By offering blue light blocking glasses at competitive prices, Glasses2You helps combat the effects of digital eye strain for professionals, students, and anyone who spends significant time in front of a screen. With styles to suit all preferences, these glasses provide an affordable and effective way to protect your vision in today’s screen-dominated world.

With its reputation for affordability and quality, Glasses2You successfully rivals the standard set by its larger competitors. The retailer holds the top spot on Trustpilot for prescription-glasses-specific suppliers and aims to become the largest online retailer in the UK.

M&F and editorial staff were not involved in the creation of this content.

ERNEST was primarily renowned for his writing skills, penning hits for stars such as Morgan Wallen—including the recently Grammy-nominated “I Had Some Help” and “Cowgirls.” He’s now closing the year showcasing his singing skills—this time in front of a global audience. Naturally this career-defining moment deserves a few extra moments to reflect on just how much a whirlwind 2024 actually was.

“Normally, there are some shots, some prayers, and then we head out to the stage,” he shares. “But before New Year’s Eve, I think we’re going to add a little moment just to take in the entirety of the year. It’s been incredible, and I’m so grateful for all the opportunities that have come my way.”

For ERNEST, the entire  year filled with remarkable firsts. As a singer, his first song finally the airwaves. “Would If I Could,” a duet with Lainey Wilson, is now rapidly climbing the country charts and is becoming a crossover hit. And as a songwriter, “I Had Some Help,” performed by Wallen and Post Malone, helped earn ERNEST his first Grammy Award nomination for Best Country Song.

“When we wrote “I Had Some Help,” we knew we had something special but couldn’t have predicted how big it would become,” he says. “I  had to be reminded the other day just because being a Grammy nominee doesn’t feel real yet.”

How will the excitement translate to his New Year’s Eve performance? With all the positive accolades boosting his reputation within country music as an all-around artist, tonight’s Rockin’ Eve performance—which will air live on ABC beginning at 8 PM ET and stream on Hulu on New Year’s Day—ERNEST is amped to perform his latest hit, “Why Dallas” from his latest album Nashville, Tennessee in front a wider audience.

“Performing on New Year’s Eve this year is an honest dream,” ERNEST says. “I think it’s the adrenaline that will keep it going this time. I’m already a big night owl from being used to touring and spending late nights in the studio, but this year, we’re just really pumped to be part of it and perform.”

From Pitching to Performing

With his success on the country music circuit, adrenaline isn’t only derived from the excitement of performing—ERNEST’s athleticism has played a role in his onstage performances.

Before diving into the music scene, ERNEST was a star high school pitcher in Nashville. Surprisingly enough, he once pitched against Wallen when the two were teenage pitching prospects. He said it’s still hard to fathom sometimes how the two have come full circle—now performing together on an even bigger stage than the baseball diamond.

“Morgan and I actually played against each other in high school, which is crazy to think about now,” he reminisces with a laugh. “Back then, we were competing with dreams of playing in college. To now be sharing the stage, it’s surreal.”

Country Music over Curveballs for ERNEST

For a short period, baseball was ERNEST’s priority, but a health scare at 19 quickly shifted his focus to music—and he’s never looked back. However, athletics still remains a big part of ERNEST’s routine—and if you’ve seen his Instagram, you can see he’s full of athletic energy, whether he’s shooting hoops or sporting a wardrobe brimming with one of his closet full of custom jerseys, including sports legends like Peyton Manning and DeAndre Hopkins, (“I have too many jerseys to count,” he says).

He says he still channels his inner athlete each time he hits the stage, and Tuesday night won’t be any different.

“Performing onstage 100 percent requires athleticism,” ERNEST asserts. “Running around, having fun onstage, and singing all demand endurance. You want to be able to vocally give all you have to each stage each night.”

Once the curtain comes down on 2025, ERNEST has his sights and fitness goals set for 2025. More touring and more projects means the need for a more fit-focused approach to the year.

“I’ve been fortunate to tour with amazing artists like Morgan Wallen and Jelly Roll while also headlining my shows. We have some exciting tours to announce next year, so the training is in full swing.”

“Dick Clark’s New Year’s Rockin’ Eve with Ryan Seacrest 2025,” will air Tuesday, Dec. 31, live on ABC beginning at 8:00 p.m. EST and stream next day on Hulu. The show will also air live across 150 iHeartRadio stations nationwide including Z100 New York, KIIS-FM Los Angeles, KISS FM Chicago, Q102 Philly, THE NEW MIX 102.9 Dallas.

“This time of the year is brimmed with possibilities, excitement, and expectation,” says Teddy Savage, National lead trainer at Planet Fitness HQ. While that can be a thrilling combination, ‘It can also be the recipe for unfulfilled promises, discouragement, and frustration if you’re not careful to create the right mindset around it and focus more on the journey than on the ultimate destination,” says Savage. The personal trainer feels that people aim too high when their end goals take them too far from where they are currently.

While a typical fitness resolution is usually centered around a point very far out in the distance, Savage explains if more people focused on creating their goals around plotting a course that’s both feasible and enjoyable, it would allow them to be more pragmatic with their approach to progress and forego “perfection.”

Ahead, Savage sets you and your goals up for success by showing you how to set realistic, attainable fitness goals for 2025.

How to Set Reasonable Fitness Goals for 2025

To become a healthier version of yourself in 2025, it’s important to set realistic goals that you can attain gradually over time. One effective approach Savage shares is identifying three activities that boost your engagement levels and stimulate both your mind and body. For example:

1. Choose something you’ve always wanted to try but have never done before, such as using a new piece of gym equipment or training to run longer on the treadmill.
2. Find an activity you can do with your best friend that pushes you both out of your comfort zone, like stretching together or challenging each other in a workout.
3. Engage in something that allows you to form new connections, friendships, and acquaintances.

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How to Get Stronger and Build Muscle

Getting stronger can take on so many different meanings. From muscular strength to being stronger in your mobility, endurance, or flexibility. The first thing Savage suggests is to find out where you are currently in all facets of your strength. From there, plot out a course to make incremental increases in all phases by either adding one more rep to your set, a little longer/deeper stretch in your warmup and cooldown, or a few more steps each day.

How to Lose Weight and Tone Up

Savage explains that your body works as one machine in harmony. With that, losing weight and toning your muscles is a byproduct of holistic strength training and combining strength routines with endurance exercises. “Compound movements and HIIT workouts will allow you to effectively and efficiently get stronger, lose weight, and build lean muscle.”

How to Improve Better Heart Health and Cardio

“Cardio doesn’t have to equal running on a treadmill until you’re blue in the face,” says Savage. Instead, he recommends finding fun ways to make cardio more functional and applicable to the way you like to enjoy your life. “Mix in some functional accessories to your routines like kettlebells, medicine balls, TRX straps, or even the BOSU ball, and sprinkle in some plyometrics.” This will ultimately help you to reach your Target Heart Rate zone faster and more efficiently, which will yield improved endurance and cardiovascular strength.

How To Move Better and Have Less Pain and Discomfort

Increasing your flexibility and range of motion through your muscles and joints will ultimately create an increase in mobility, which will have a tremendous benefit on how efficiently you move throughout your day. Savage recommends adding functional accessories like resistance bands, BOSU balls, or a Swiss Ball to your routine and practice movements that are designed to improve balance, stability, and mobility. Adding these elements to your program, on top of making sure you stretch before and after each workout, will go a long way in helping you move better and feel great doing the things you love to do!

How To Stay On Top Of Your 2025 Fitness Goals

Keep the Main thing the Main thing

Savage observes that when people set goals, they often overwhelm themselves by piling on multiple goals. This can lead to what he calls “paralysis by analysis.” Instead of complicating matters by adding more variables, Savage advises focusing on a single, clear purpose. For instance, you could say, “I want to be a healthier and happier version of myself,” and then concentrate on taking small steps each day to achieve that goal. He reminds us, “The love of the journey is what makes the destination sweeter.”

Celebrate Your Milestones

The “treasure map” analogy is a concept that Savage uses to explain the importance of celebrating your milestones. “Imagine a treasure map like the ones you might see in your favorite adventure movie. You might envision a weathered scroll with a series of dash marks, obstacles, and a big red ‘X’ at the end,” says Savage. “Instead of focusing solely on the final ‘X,’ shift your attention to those dash marks.” These marks represent the milestones you reach on your journey to your ultimate goal and are deserving of celebration on their own. Without achieving these milestones, you would never arrive at the treasure. “Moreover, by taking the time to celebrate the journey—regardless of where you end up—you acknowledge that you’ve moved further from your starting point and that itself is worthy of praise!”

Take Mental Breaks

“Committing to a fitness or wellness journey is one of the most amazing things you can do for yourself and your loved ones,” says Savage. However, he acknowledges that the path will include challenging days and moments of adversity. Instead of pushing yourself to be a “machine” and force your way through obstacles, allow yourself some grace and take days to rest your mind and body. Rest isn’t about “not doing anything” rather, it’s about mindfully and actively doing what’s best for your entire being: mind, body, and soul.

Reach Your Fitness Goals for 2025

When reaching for your goals, “Take it day-by-day, step by step, and reward yourself for just moving in the right direction.” This approach fosters success, leading to a healthier, stronger, and happier version of yourself, no matter where you are on that journey.

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“This is one of my favorite workouts,” explains the big man in a recent Instagram post for his 4.4 million followers. “The goal is to maintain muscle activation and once you feel that peak contraction, repeat it!”

Phil Heath’s Back and Biceps Workout

Perform 3 Sets of 8 to 12 Reps for each exercise:

• Iso Lateral High Row
• Standing Bicep Curl
• Seated Low Row
• Single Arm Seated Biceps Curl

Phil Heath’s Advanced Tips: “Try and hold each rep for 1-3 seconds on your last set. That will get you some major gains.”

Phil Heath’s Back and Biceps Workout Breakdown

The machine that Heath is using has three grip variations for targeting different parts of the back, but you can replicate The Gift’s super high reps with the iso lateral high row machine. You’ll be taxing your latissimus dorsi; the large muscle that covers the side of your torso, along with the trapezius (neck, shoulders, upper back)  and the smaller muscles in the back and even your biceps. The Gift grabs a handle and performs each set as single arm exercise. This is great for making sure each arm is pulling its weight.

For his standing bicep curls, Heath uses a Panatta machine with a cambered bar. This takes some of the load off the lower body, but if you don’t have access to this type of equipment you can stand using a traditional EZ bar. “I alternate from close to wide grip on this to ensure I hit different parts of my bicep,” he explains. Notice how Heath keeps his body as still as possible, isolating his arms as much as possible.

Heath explains that the low row can be performed as a single arm exercise or together, but either way he implores that you should “focus on the upper back,” for gaining thickness. To finish is the seated single arm bicep curl. “Focus on the squeeze at the top of the movement and also on the eccentric (in this case, lowering) part,” says the bodybuilding legend. “Don’t just let the weight drop, you need to control it.”

Got that? Good! “Time to get huge!” encourages the Olympia icon.

For more workouts from “The Gift” follow Phil Heath on Instagram