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The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

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Do-It-Yourself Gene Therapy

Here are four simple strategies you can adopt to address chromosomal instability and slow down biologic aging.

The-barbell-rolllout

Tip: The Barbell Ab Rollout

Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

Build Muscle With Heavy Singles

Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Tip: Stop Rowing Like a Dumbbell

Fix your dumbbell row. You know, so you don't look like that one moron in the gym. You know the one.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

Steroid Dieting

Your Guide to Losing Fat While "On"

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

Tip: 5 Heavy Band Exercises for Legs & Glutes

No access to big weights? These banded exercises will get the job done.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.