Sebastian Stan's 'Winter Soldier' Quarantine Workout

The coronavirus may have put The Falcon & the Winter Soldier on hold, but he’s been staying positive and active in the meantime. Watch Sebastian Stan give his thoughts on being quarantined, working out at home, and more.

Ronnie Coleman's 3 Key Isolation Moves for Muscle Building

Every exercise I do is a favorite isolation exercise, but it’s also a favorite mass-building exercise. I don’t distinguish between the two. My purpose as a bodybuilder is to ensure that every muscle has received its optimum amount of training by the time I’ve finished my workout. That, to me, is isolation. Somewhere along the...

The Quick Bodyweight Workout Routine

When you can’t do a lot, do a little. If you’re working late, busy with kids, or stuck at home (thanks, COVID-19), you’re much better off getting a quick workout in than forgoing it completely. Just because you may not have access to weights, that doesn’t mean you can’t get in an effective training...

6 Essential Muscle-Building Kettlebell Exercises For Your Workout Routine

2. Kettlebell Swing The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly. Adding the...

10 Kettlebell Rules to Follow to Build More Muscle

“Kettlebells are popular because they are extremely effective and efficient and don’t take up much space,” says Max Shank, a fitness author and the owner of Ambition Athletics (maxshank.com). Shank’s love affair with kettlebells isn’t unfounded. Ask a room full of fitness experts why they like kettlebells so much, and you’re bound to get a...

8 Gym Machine Exercises That Can Be Swapped For Free Weights

Tero Vesalainen / Shutterstock Gyms are still closed. People are socially distancing themselves and self-quarantining with their families. Not everyone has the gym equipment to maintain their usual workout routine so we all must adjust to keep our gains and lives as normal as possible during this pandemic. Here at Muscle & Fitness we try...

10 Best Ways to Recover After a Tough Workout

Your efforts in the gym don’t mean jack if you don’t let your body recover. Yes, that one hour you spend pumping iron is necessary to build muscle, but the other 23 are just as essential, if not more so.  That’s because when you’re lifting weights you’re really damaging muscle tissue, and it’s the time...

20 Foods You Should Always Have on Hand

Neustockimages / Getty Eating the right foods to feed your muscles and fuel your physical endeavors can be compared to an expert-level Sudoku puzzle: confusing and frustrating, and you don’t want to meet the guy who’s good at it. In reality, designing a meal plan that’ll help you achieve your fitness goals can be as simple...

DIY Beast Mode Gear: How to Build Your Own Barbell

There have been plenty of challenges living for the past six years as an American in Japan. First of all, finding shoes my size is a challenge at best and damn near impossible at worst. Finding t-shirts that don’t choke me while not simultaneously being covered in non-sensical (or at least grammatically incorrect) English...

Charlotte Flair on Breaking Out of Her Father's Shadow and WrestleMania 36

Days before WrestleMania 36, Charlotte Flair (née Ashley Fliehr) appeared on the Muscle & Fitness podcast M&F Reps (download the audio version here). Flair, 33, has held numerous championship titles in WWE since her debut on the company’s NXT brand in 2013.   The former M&F Hers cover star spoke with M&F’s chief content officer Zack...