Mens Health Specials – Best of the Best 2026

Summary

Rio Ferdinand, Jason Fox, Paddy McGuinness and Stormzy share the training blueprints behind their Men's Health cover transformations in the Men's Health UK Summer Special Best of the Best 2026 (£5.99). Eight cover stars and their coaches open the gym doors on exactly how they built cover-ready physiques, from Ferdinand's post-football muscle retention strategy to McGuinness's 75 Hard mental toughness experiment at 52. The special issue compiles expert-approved training plans, nutrition science and recovery protocols into one 114-page book.

This 2026 summer special brings together eight distinct training and nutrition plans used by Men's Health cover stars across different ages, sports and body goals. The train section runs from Rio Ferdinand's retirement retooling (p.6) through Jason Fox's mission-ready full-body approach (p.15), Paddy McGuinness's 75 Hard deep-dive (p.30), Ben Shephard's midlife muscle sustainability plan (p.40), Stormzy's mass-building core work (p.53), Jake Dearden's Hyrox race-prep (p.65), Eddie Hearn's fight-gym flexibility with trainer Kai Peacock (p.74) to Gorka Marquez's Strictly-meets-Hyrox hybrid (p.81). The fuel section tackles fat-loss science, supplement reality-checks and mindset shifts for sustainable eating.

Regular sections include a complete nutritional blueprint covering fat-loss myths, protein timing and supplement efficacy (p.91-99). The issue also features an 8-page MH Trainer section with workout logs, coach notes and progress-tracking QR codes that link to the MH app. Every plan comes with specific warm-up protocols, rep schemes and rest periods so readers can follow the same structure the cover stars used. The verdict on 75 Hard includes Men's Health's own editorial stance plus the rule they would add.

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Content Guide

▸ Cover Stars
p.6 · Rio Ferdinand
The former England and Manchester United defender rebuilt his body after retirement when his match-day 11-13km running load vanished overnight. Ferdinand walks through how he retooled nutrition from carb-loading footballer to a sustainable protein-first maintenance plan, and why he hates cardio but folds conditioning into short finisher circuits. Apply Ferdinand's rule: swap one carb-heavy meal daily for a protein-and-vegetable plate without reducing total calories, then track how energy levels shift over two weeks.

p.15 · Jason Fox
The ex-Special Forces operator and TV presenter shares a four-week full-body programme that blends heavy lifts, strongman-style conditioning and high-effort finishers. Fox trains for outcomes rather than aesthetics — strength, size, speed and stamina in the same block — and his philosophy boils down to "build a body with options." Start each session with one compound lift at 85% of your 1RM, then follow it with one loaded carry and one explosive movement for time.

p.30 · Paddy McGuinness
The TV presenter, 52, committed to the full 75 Hard mental toughness challenge before his cover shoot — 75 days of two daily workouts, a gallon of water, daily progress photos and no alcohol or cheat meals. Men's Health breaks down each rule with evidence-based commentary, rating the protocol's strengths and risks. Add one non-negotiable daily habit — McGuinness chose progress photos — and pair aesthetic tracking with one performance metric like resting heart rate or running split.

p.53 · Stormzy
Big Mike opens up on building serious muscle mass while maintaining a core of steel. His approach uses heavy compounds — bench press, pendlay rows and weighted carries — with shorter rest periods to combine size and conditioning. Stormzy's trainer emphasises progressive overload: add 2.5kg to the bar each session, not each month, and let the cumulative weight drive growth.

p.65 · Jake Dearden
The Hyrox record-breaker reveals how he identified his weak links — he was a strong runner but had neglected dedicated strength work — and found experts to turn each weakness into a race weapon. His six-day plan separates lower-body strength, upper-body push/pull, posterior chain work and match-day simulations. Run one 800m interval at target race pace immediately after a heavy squat set to practise compromised running, just as Dearden does in competition.

p.74 · Eddie Hearn
Boxing promoter Eddie Hearn, approaching 50, works with trainer Kai Peacock who redesigned his training around longevity rather than cover-leanness. Peacock capped sessions at 45 minutes, introduced supersets and giant sets, and taught Hearn when not to redline. Check your wearable data before each session: a low HRV score means pivot to low-impact steady state work, not skip training entirely.

▸ Fuel
p.91 · Everything You Actually Need to Know About Fat Loss
The science section busts the interference-effect myth that running blunts muscle growth, confirming recreational gym-goers see no meaningful conflict between endurance and strength training. One practical takeaway: 20-40g of protein post-workout supports muscle repair, but total daily protein distribution matters more than the exact post-gym window.

p.94 · Supplemental Support
A pragmatic review of the potions and powders marketed at regular exercisers — creatine, beta-alanine, whey protein and pre-workouts. Each supplement gets a short verdict on evidence level, effective dose and side effects. Creatine monohydrate at 5g daily remains the only supplement with consistent support across strength, power and muscle mass outcomes.

▸ MH Trainer
p.81 · Gorka Marquez Workout
The Strictly Come Dancing star's training plan targets a sub-60-minute Hyrox while building visible muscle. His weekly split includes race-pace running intervals, power endurance circuits and upper-body strength supersets. Each workout includes coach's notes with specific heart rate targets — maintain 150-160bpm during steady runs — and rest periods timed to the second.

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Editor's Take

This is the most useful Men's Health special in years because it does something rare: it lets eight different cover stars' actual coaches explain their methods rather than running generic workouts. The strongest section is the nutrition reality-check — the fat-loss and supplement pages are worth the cover price alone for anyone tired of Instagram bro-science. The weakest element is the 75 Hard feature, which gets 8 pages of balanced analysis when the verdict could have been delivered in 2; the magazine's own stance is solid but the padding is noticeable. This issue suits men aged 30-55 who want training plans that fit real schedules rather than aspirational Instagram edits — especially midlife lifters, Hyrox newcomers and anyone confused about protein timing.

Strengths
• Eight genuine cover-star training plans with coach commentary
• Fat-loss and supplement sections with cited evidence standards
• Practical midlife training advice from Shephard and Hearn sections

Weaknesses
• 75 Hard feature overstays its welcome across 8 pages
• Heavy ad density in the first 20 pages

Verdict: Recommended — Eight honest, coach-approved training plans make this the most practical MH special for midlife fitness, despite some padding and ad density.