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Run like a cheetah and squat like a beast... pain-free. Here's what you need to do.

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The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Tip: Drop the Bench Press

Here are two replacements that yield better chest-building results and a lot less joint pain.

26 Sleep Hacks: What Works, What Doesn't

No, we're not talking about common-sense stuff like the importance of a dark room. This goes way beyond that crap.

Tip: The Most Underrated Conditioning Exercise

You did it as a kid. Here's why it needs to make a comeback.

6 Hamstring Exercises for the Home Lifter

Training out in the garage or in the spare bedroom with minimal equipment? This one's for you.

Fit Pants Podcast 2

CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours.

Tip: Booze It Up, Get Healthy at the Same Time

New research shows that the world's most popular alcoholic drink has some surprising health benefits.

Speed Kills, Sprinting Builds

Five reasons to start sprinting today, plus a 6-week plan to get you started.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: The Lat Exercise You Need

There's more to building lats than pull-ups and pulldowns. Here's the missing movement.

Tip: Build A Bigger Upper Back With This Trick

If your back workout is taxing your arms more than your actual back, you've got a problem. Let's fix it.

Tip: One Forearm Exercise to Rule Them All

Build a crushing grip and big nasty forearms with this unique exercise. Here's how.

7 Reasons You're Stuck at Medium

This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

Tip: The Do-Anywhere Quad Builder

Do this one at the gym, at home, or in front of your ex's house at midnight. (Okay, maybe not that last one.)

17 Pounds in 14 Workouts

Seventeen pounds of pure muscle gained in four weeks. Oh, and the workouts were under 13 minutes. Here's how.

Your Protein Intake Is Unbalanced

New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

Tip: The Top Deadlift Variation

The standard barbell deadlift isn't the right fit for many people. Here's the alternative that's just as good.

Tip: The Wrong Way to Overhead Press

The dumbbell overhead press: you're doing it wrong. Here's why and how to fix it.

Better Than CrossFit and Powerlifting

Powerlifting has a total – the sum of its three lifts. CrossFit has a total too. But are they really the best tests of athleticism? Enter the Pendlay total.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: Two Ways to Squat Like a Sissy

And they both build muscle. Check our these proven exercises.

Tip: Surprising New Research on Rep Ranges

If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress.

Gyno: Everything You Need to Know

What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.