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5 Top Training Tips for Every Body Part

5 Top Training Tips for Every Body Part

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Get Started with These Exercises

There are so many exercises out there for each body part that it can be hard to figure out which ones will give you the best results. So, we asked IFBB figure pro Felicia Romero for the best exercises to help you get stronger, leaner and fitter. Here are her favorite exercises for women to get a full-body workout.

SEE ALSO: Try This 20-Minute Full Body Workout

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1. Arms

Beginner’s Guide To Women’s Supplements

Curls are one of the most popular arm exercises out there, yet they are also one of the least utilized by women. To get the best definition in your arms, do curls with 20–25 pounds. Then, immediately go into triceps extensions, making sure to keep your elbows close to your head. Do three sets of 15 reps.

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2. Back

Close-grip lat pulldowns are one of the most common back exercises but they’re frequently performed incorrectly. Using an underhand grip, slowly pull the bar down to your chest, making sure to keep your body and back straight with every rep.

SEE ALSO: 12 Secret Moves for an Upper Body Workout

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3. Legs

Romero’s favorite leg exercise are plié squats. Make sure to keep your legs wide and your toes pointed outward. Lower into the squat until your thighs are at least parallel to the floor, and as you press up, squeeze your glutes and inner and outer thighs. To make them harder, try holding a weight between your legs. Do three sets of 20. Or, try this Goblet Squat as an inner thigh exercise variation. (Pictured.)

SEE ALSO: Try Our 30-Day Squat Challenge


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4. Abs

“When it comes to working your core, definitely go with a three-exercise circuit. Exercise 1: Ball Crunch; hold a Bosu ball as you crunch for 25 reps. Exercise 2: Hanging Leg Raise (15 reps), and Exercise 3: Bicycles on the ground. Perform this circuit three times, resting only between each circuit.”

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5. Shoulders

Nice shoulders make you look more toned. Romero likes the single-arm cable side lateral. Start with light weights and stand with your right side facing the machine as you grip the cable with your left hand. Good form is key. Make sure your arm stays straight—raise the cable to your left side to about shoulder height.

It’s Time to Get Into Rock Hard Shape

It’s Time to Get Into Rock Hard Shape

It's Time to Get Into Rock Hard Shape

The premise of the Rock Hard Challenge is simple — we provide training and nutritional roadmaps that allow you to transform your body in eight weeks. What happens next is up to you.

But, to give you an extra push in the right direction, Muscle & Fitness teamed up with Hi-Tech to bring back the Rock Hard Challenge transformation contest for 2017.

The winner with the most dramatic transformation will win a Hi-Tech prize package valued over $500, a pair of Beats By Dre® Powerbeats2 Wireless In-Ear Headphones AND be featured on

Sign up before March 1st for a special reward for entering—a coupon code from SameDaySupplements for 15% off Hi-Tech Pharmaceuticals product and a free Hi-Tech t-shirt with purchase for the first 100 orders.*


1. Create a profile and complete our entry form in its entirety.

2. Upload your two “before” images.

  • Include one full-body photo from the front and one full-body photo from the back.
  • Males should wear shorts or posing trunks; Women should wear shorts and a sports bra, or two-piece swimsuit.
  • Images should show entrant holding the March 2017 issue of Muscle & Fitness or a newspaper dated between February 15 and March 15, 2017.

3. Submit your profile.

Entries must be completed by 11:59pm, March 15, 2017.



1. Follow the Rock Hard Challenge which can be found in the March and April issues of Muscle & Fitness, or here at starting March 1st.

2. Check back starting May 1st to submit your “after” photos and show off your transformation!


*Coupon codes will be emailed to all eligible entrants on 3/2/17.

‘The Bad Batch’ trailer: Jason Momoa and Keanu Reeves take on a future American wasteland

‘The Bad Batch’ trailer: Jason Momoa and Keanu Reeves take on a future American wasteland

‘The Bad Batch’ trailer: Jason Momoa and Keanu Reeves take on a future American wasteland

Knives. Big muscles. A charismatic cult leader. Cannibals.

Yeah, The Bad Batch might be the wildest movie to hit screens this year.

March 2017 Men’s Fitness cover star Keanu Reeves and Justice League actor Jason Momoa star in this dystopian romantic thriller, which takes place “in a Texas wasteland and set in a community of cannibals.”

Reeves—rocking an amazing mustache and huge sunglasses—narrates the trailer to a techno soundtrack, while Momoa rides around shirtless on a motorcycle and practices handling a huge arsenal of knives:

It’s not quite clear what the story is actually about—there appears to be a fenced-off area of Texas that isn’t considered part of the United States anymore, and a nightclub where Reeves leads his cult following—but the cast beyond Reeves and Momoa is pretty stacked, with Jim Carrey, Giovanni Ribisi, and Suki Waterhouse also appearing.

The film is produced by by Annapurna Pictures, who’ve shown over the years they are willing to take risks after producing films like Zero Dark Thirty, Spring Breakers, American Hustle, Killing Them Softly, and The Master.

The Bad Batch, directed by Ana Lily Amirpour, will hit theaters on June 23.

6 Tips For Eating Clean While Dining Out

6 Tips For Eating Clean While Dining Out

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Stick to Your Clean Eating Plan at Restaurants

How to eat healthy while dining out

Eating clean while dining out doesn’t have to be stressful. Whether it’s a night out or family occasion, if you’re looking to stay on track and control what goes into your body, follow these simple tips to ensure a stress-free dining experience.

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Check Out the Menu

Most restaurants have a website where you can find their menu online. This allows you to plan ahead and choose the healthiest option before you dine. Some restaurants will also include nutrition facts for their menu items, so you know the calorie and nutrient information. Just because you plan to order a salad doesn’t necessarily mean you are eating clean. Some salads offered at restaurants contain as much fat and calories as a fast food burger! To stick to your clean eating plan, try to choose a restaurant that offers nutritional information for their menu items, so you know exactly what you are getting.

SEE ALSO: 4 Healthy Restaurant Meals

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Ask for Dressing On the Side

If you opt for salad as a healthy alternative, be sure the dressing (or dips/sauces) comes on the side. Many dressings and sauces are loaded with refined sugars, chemicals, and saturated fats. Your healthiest options for salad dressing are balsamic vinegar and olive oil. If the restaurant doesn’t offer those choices, having the dressing on the side will allow you to control how much of it you consume and cut down on the calories.

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Create Your Own Entrée

Don’t be afraid to ask the restaurant if they can make you a simple plate of protein (fish, turkey, chicken, or lean beef) with a side of veggies. Requesting an off-the-menu dish—the way you need it — is the best way to ensure you stay on point with your clean eating plan. You can also ask that they cook your food a certain way — no oils, salt, etc. Most restaurants are happy to accommodate your requests.

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Drink Water

25 Ways to Melt Off Fat Today

Drinking water before your meal is a great way to avoid overeating. It’s also a much healthier option than soda or juice, many of which contain more sugar than a candy bar. If water isn’t your cup of tea or you simply want something different, opt for green tea with a touch of honey. This way you’ll get the sweetness, along with a host of beneficial vitamins, minerals, and antioxidants.

SEE ALSO: How to Lose Fat While Dining Out

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healthy food groceries fruits vegetables

Yes, I said it! Bring your own food, and don’t be ashamed of it. Most restaurants don’t have a problem with this as long as you don’t bring in a bag with another restaurant’s logo on it. You may get some strange looks, but you’ll feel great knowing you set out with a plan and succeeded.

Joe Manganiello adds more muscle to Dwayne Johnson’s ‘Rampage’ film

Joe Manganiello adds more muscle to Dwayne Johnson’s ‘Rampage’ film


Dwayne “The Rock” Johnson’s newest film just got a whole lot more muscular.

The former M&F cover star is close to locking in a role in Johnson’s Rampage, according to The Hollywood Reporter. The adaptation of the 1980s video game, which recently added Oscar nominee Naomie Harris (Moonlight), will feature three huge monsters—a gorilla, crocodile, and wolf—as they destroy cities across America.

Johnson is set to play the “animal-loving hero,” while Manganiello will be the head of a private military group that battles with the monsters. Based on Manganiello’s Instagram pageand these 10 monstrous workout posts—the actor should have no problem battling with massive, Godzilla-like creatures:


A photo posted by Joe Manganiello (@joemanganiello) on Oct 25, 2015 at 11:05am PDT


Manganiello has been getting into fighting shape already to portray the villain in Ben Affleck’s The Batman, in which he’ll star as the elite assassin Deathstroke. Manganiello recently joined the Dragon Talk podcast to talk about his training for the film:

“I started katana training recently,” Manganiello said. “Like live sword training. And I started meeting with various martial arts teachers and discussing with them, ‘Ok, so what are the most offensive styles of martial arts.’ So then you start cooking, and then you start building a story. Kind of outside-in. That’s like a very physical way to build a story.”


Apart from sword training, Manganiello likely will be getting in the gym to work on his physique for Batman and Rampage. The actor detailed his intense training routine for Men’s Fitness, including a rundown of the big lifts he likes to use: the bench press, overhead press, lateral raises, cable work, and triceps extensions to stay massive.

Johnson and Manganiello should make for a great team—or perhaps enemies—in Rampage.

Rampage, directed by Brad Peyton and starring Johnson, Manganiello, and Harris, is set for release in 2018.

Think you’re fit? Scientists just figured out how to become even fitter.

Think you’re fit? Scientists just figured out how to become even fitter.

The 15 Most Basic Facts about Building Muscle

We all try to do what we can to stay as fit as possible—hit the gym four or five times a week, pick up a yoga class or two, visit a CrossFit box occasionally to amp up the endurance training—but we can always do more to hone our physique and diet to get to the next level of fitness.

Now, a team of researchers is starting to hone in on a comprehensive strategy to get there. And while the individual components are probably familiar to regular Men’s Fitness readers, this program represents a solid all-around plan to build your fittest self yet.

It’s called PRISE—short for Protein-pacing, Resistance exercise, Interval sprints, Stretching, and Endurance exercise—and in a study, the researchers at Skidmore College found that the program not only boosted the fitness of already physically fit people, but also improved their total body fat mass and abdominal fat, lean body mass, metabolic and heart health.

The researchers tested the regimen on people ages 30–65 who had been doing cardio and resistance training for a minimum of four days a week at no less than 45 minutes each time for the last three years—fairly experienced gym rats, in other words. In the 12-week study, subjects consumed modest amounts of protein throughout the day (called protein pacing), and then performing the fitness routines four times a week. The only experimental difference? One group took a bit more protein (1g vs 2g per kg of body weight per day) and added antioxidant-rich supplements to their diet.

After 12 weeks, all subjects showed improvement in fitness, including healthier blood vessels, more upper body strength and endurance, and better core strength—but the group that took the antioxidants exhibited the most improvement.

“Whether your goal is to improve fitness or heart health, the quality of your diet and a multi-dimensional exercise training regimen [like PRISE] can make all the difference,” said Paul Arciero, D.P.E., study author and exercise scientist at Skidmore. “It’s not about simply eating less calories and doing more exercise. It’s about eating the right foods at the right time and incorporating a combination of exercises that most effectively promotes health and fitness.”



Want an unbeatable cardio workout? Run up the closest set of stairs.

Want an unbeatable cardio workout? Run up the closest set of stairs.

Want an unbeatable cardio workout? Run up the closest set of stairs.

Running stairs isn’t really the most fun you can have, but damned if it doesn’t marshal up a fast sweat and quickly turn your legs to jelly—assuming you’re busting your ass, wrestling practice style, and not just plodding along like the slugs stuck on the gym StairMaster.

Exercise scientists at McMaster University in Canada recently put the stairs to the test in a study to find out how much work you need to put into climbing them to get a good health benefit. The researchers had two phases in their study, each one only requiring 10 minutes from warm up to cool down and occurring three times a week for six weeks.

In the first trial, subjects either went all-out on a StairMaster or on the stationary bike for three sessions of 20 seconds each. In the second experiment, subjects attacked either one or two flights of stairs in the same manner, but for three 60-second periods. Both protocols increased peak oxygen uptake, by 12% in the first phase, and by 7% in the second, indicating that brief and intense stair climbing improved cardiovascular fitness in only a 30-minute time commitment each week.

“Stair climbing is a form of exercise anyone can do in their own home, after work, or during the lunch hour,” said Martin Gibala, Ph.D., study author and professor of kinesiology at McMaster. “Interval training offers a convenient way to fit exercise into your life, rather than having to structure your life around exercise.”

So no more excuses to get your ass in gear—retake control of the StairMaster from the lazy piles of flab at your gym, or find a close set of actual stairs and assault them with a vengeance for only 10 minutes, three times a week. Or check out these hot HIIT workouts for an even better, more intense workout guaranteed to get your heart (and legs) stronger. Your old wrestling coach would be proud.


Watch: Boxer gets knocked out cold by ice bucket after winning a fight

Watch: Boxer gets knocked out cold by ice bucket after winning a fight

Watch: Boxer gets knocked out cold by ice bucket after winning a fight

The last thing a boxer expects after winning a fight is getting knocked out himself.

Boxer Brandon Cook learned that the hard way following a fight against fellow Canadian Steven Butler on January 28 in Montreal. Cook won on a TKO against Butler, but a melee broke out in the crowd following the fight and fans started throwing things at the ring—including a particularly well-thrown ice bucket.

Butler looked dazed and wobbly after the fight, while Cook tried to avoid some of the debris coming his way as he celebrated. When the two fighters cross paths again, Butler gave Cook a small shove, which was just enough to put his head in the worst possible spot at that moment.


By the end of things, four people were injured and two men were arrested by the Montreal police, according to the CBC.


So, for all the boxers out there, always keep watch for any flying ice buckets anytime you win a fight.

Actor Karan Patel completely transformed his body and achieved an impressively jacked physique

Actor Karan Patel completely transformed his body and achieved an impressively jacked physique

Actor Karan Patel completely transformed his body and achieved an impressively jacked physique

Talk about adding some muscle definition.

Indian actor Karan Patel looks like a completely new person after going through a stunning body transformation. “I can now afford to forget wearing a t-shirt at times,” he noted

Much like Bollywood mainstays Aamir Khan (who added pounds of muscle and got down to 9% body fat for his movie Dangal) and Ajith Kumar (who bulked up for his film Vivegam), Patel forged his previously soft body into an impressively steely physique:


Patel stars on the Indian soap opera Yeh Hai Mohabbatein (a.k.a. This is Love). While his body change may not be for a specific storyline on the show, Patel looks so different, the show might have to address it at some point:



Here are some more looks of Patel’s transformation:

The award-winning actor put in a ton of work in the gym, doing intense work on his biceps and pecs:


Had a crazy #ChestWorkOut …!! With my trainer rakesh pawar aka @rocky_bodytransformer … mazzaaa aa gaya …!!

A video posted by Karan Patel (@karan9198) on Jan 16, 2017 at 6:07am PST


Take another look at those arms:


Patel went from having a bit of a belly to getting an impressively flab-free midsection:


#Recap ….!!

A photo posted by Karan Patel (@karan9198) on Jan 30, 2017 at 4:27am PST


Patel showed off his sculpted back:


See more at Patel’s Instagram profile, @karan9198.


Idris Elba’s 9 most kickass Instagram workout moments

Idris Elba’s 9 most kickass Instagram workout moments

Idris Elba’s 9 most kickass Instagram workout moments

Idris Elba is a Renaissance man—a ripped, shredded Renaissance man.

He’s an actor, DJ, musician, rally-car enthusiast, fashion designer, and—oh yeah—a kickboxer too.

Elba’s played some fantastically badass characters over the years—Stringer Bell in The Wire, John Luther on Luther, and Stacker Pentecost in Pacific Rim—but his most badass role might be the one he plays every day: himself. In 2016 the actor started filming Idris Elba: Fighter, a documentary series that followed Elba as he trained and became a professional kickboxer. (The show aired on Discovery Channel earlier in 2017.)

The sport has been part of Elba’s training routine for years, but as he once told Men’s Fitness, most film producers think kickboxing is “too dangerous” for him to do while on a job. So instead, he made it one of his actual jobs—and the results were pretty great.

Elba won his first pro fight and got in some strong shots on his opponent:


Idris Elba Smashes it at York Hall!

A video posted by Madonna (@madonna) on Oct 28, 2016 at 5:58pm PDT


But while he’s undoubtedly a kickboxing fan, Elba keeps himself in shape using a wide range of exercises: swimming, jogging in the morning, and bodyweight exercises like pushups and situps—100 each at a time, naturally.

Elba usually does three-minute rounds of kickboxing training, working on high kicks and low kicks before doing combo work, light sparring, and leg raises, which he swears by: “That’s ab work like you’ve never had it,” Elba said. “It’s rough.”

And much like other badass actors Dwayne “The Rock” Johnson, Vin Diesel, Arnold Schwarzenegger, and Dolph Lundgrenplus these 20 other jacked celebrity dudes—Elba enjoys showing off his workouts on social media.

Here are Elba’s 9 most kickass moments from Instagram:

9. Elba shows off his chiseled upper body while fighting in the ring:


8. Elba gets his hands wrapped before a fight:


7. Elba didn’t mess around in his training—his biceps and pecs got huge:


In times like these, when SURVIVAL is the game, let’s play on.

A photo posted by 7dub (@7dub) on Sep 16, 2016 at 10:20pm PDT


6. Elba worked in some major muscle definition on his chest:


Ghana/Sierra leone..Black star meets the Lion.

A photo posted by 7dub (@7dub) on Apr 6, 2012 at 5:31am PDT


5. Elba gets his kickboxing work in during a training session:


Two weeks left. For my Chuuus.

A video posted by 7dub (@7dub) on Aug 9, 2016 at 1:11am PDT


4. Stringer Bell has a pretty quick uppercut-right punch combo:



A video posted by 7dub (@7dub) on Jul 29, 2016 at 8:22am PDT


3. Did we mention that Elba is pretty jacked?


Cutting weight, two days before first fight, mind in the right place. Fear NO guy.

A photo posted by 7dub (@7dub) on Aug 22, 2016 at 1:22am PDT


2. Elba didn’t mess around while training for his kickboxing series:


Back to work. Training is my cleanse

A video posted by 7dub (@7dub) on Jul 21, 2016 at 5:08pm PDT


1. While training for Bastille Day, Elba blasts his core with a barbell ab rollout:


Training for my next Film. Bastille Day. Grinding.

A video posted by 7dub (@7dub) on Oct 8, 2014 at 7:56am PDT