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Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

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The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

Tip: High-Protein PB&J Muffins

You'll want these muffins for breakfast every day. Here's the easy recipe.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The Strong Bodybuilder Program

A program that combines strength-building compound movements with insane muscle-growing giant sets and multiple intensity techniques.

4 Genetic Factors That Determine Your Success

You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

Barbell Rows for Batwings

The author looks at some of the finer points of the greatest barbell back builder of all time, along with providing some variations.

Leg Curls: Seated, Lying, or Standing?

If you've only got time to do one type of hamstring curl, make it this one. Warning: Deep dive ahead!

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

Bench Press Right for Your Body Type

The bench press isn't a one-size-fits-all lift. You need to tailor it to your skeleton. Here are five ways to do it.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

8 x 2 and Hybrid Density Training

When just slapping extra weight on the bar fails, you need to look at effective ways to increase volume or density.

6 Tips to Master the Sumo Deadlift

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

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

6 New Exercises for the Aesthetic Lifter

Whether you're building a beach body, a bedroom body, or a lumberjack body, you'll benefit from these underrated lifts.

Tip: The Best Substitution for Dips

Can't do dips? Train your chest and triceps with this bodyweight move instead.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Tip: The Truth About Push-Up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know.