Muscle & Fitness

Perhaps the most debated, not to mention maligned, topic in the fitness world is how much protein we need. And if you’ve done any investigating at all into the topic, you will no doubt have bumped into this calculation: 1 to 1.5 grams of protein pe...

The final prep for a bodybuilding show is one of the most challenging phases that a competitor can put themselves through. Staying ripped means working on a vastly reduced calorie intake, while maintaining muscle requires enough fuel for flexing. Fortunately, multiple Olympia finalist, and respected IFBB coach, John Jewett says that finding the perfect balance is possible, an...

Some days, a full workout fits. Other days, you look at the clock, realize you’ve got 15 minutes, and start talking yourself into skipping the whole thing.

Micro workouts give you a way to make that window count. A focused 10- to 20-minute session can provide enough training stimulus to move the needle when time is tight. You might train a major lift, push one muscle g...

The barbell bent-over row is the row with the most bang for the buck because it trains the lats, upper back, rear delts, biceps, grip, and the lower back. For building a thicker, stronger back, nothing beats it.

But there is one little thing…

Holding the hinge position in the bent-over row requires lower-back muscular endurance. For some, the lower back waves th...

Deborah Ayorinde is a passionate proponent of knowing what ingredients go into her meals and always chooses fun over punishing workouts. Fortunately, the Fightland star’s love of traditional Nigerian cooking means that she’s looking as sensational as ever, and it’s all thanks to choosing “self-care” over fad diets.

Ayorinde was born in London, where she acted ...