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Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

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Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Nothing Works Like Sequential Training

Want strength? Want size? Here's a smart plan that uses phase potentiation to help you with both goals.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Lift 3 Days a Week and Grow

No time to train six days per week? No worries. You can build muscle and increase strength with these intelligent and tough full-body workouts.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Are Heavy Kettlebell Swings Better Than Deadlifts?

Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Building a Big, Freaky Back

Hardcore advice on building a strong back that stands out in a crowd.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

The Truth About Rest-Pause Training

If you look at the research, you'll see that rest-pause training isn't what it's cracked up to be. Here's why.

Tip: Grow Your Quads by 12 Percent in 2 Weeks

A new study shows how you can use ordinary elastic knee wraps to build your legs like never before.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

Tip: The Back Exercise Every Lifter Needs

Make this one a staple. Bonus: You can do it just about anywhere.

5 Bodyweight Challenges for Big Guys

These five exercises will make you stronger, bigger, and more athletic... even if you're already pretty damn strong, big, and athletic.