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Don't let a crowded gym derail your workout. Here's what to do on back and chest day.

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Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Growth Explosion: The 30-10-30 Technique

A young athlete gained 14 pounds in 14 days using a new training technique. Here's exactly how he did it.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Little Known, Controversial Deadlift Tips

Rolling the bar, keeping the chin up, and other tips towards getting a mighty big pull.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

The-rear-delt-swings

Tip: The Rear Delt Swing

Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

The Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

Tip: Stay Mobile to Stay Big

Here's one mobility drill that every big lifter needs.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

How Fat Are You? Let's Find Out!

Here are the ten best (and worst) ways to assess body composition.

Supercharge Your Testicles and T Levels

Your testicles are anemic, at least when compared to your father's and grandfather's. Here's an easy way to shore them up.

Tip: The Superset For New Chest Growth

Pair these two exercises together for a pec-popping challenge.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.