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This pressing variation trains both functions of the chest for complete pec development. Check it out.

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Tip: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Power-shrug

Tip: Power Shrug

Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

Over_and_backs_for_delts

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

Tip: Deadlift – Trunk Flexion vs. Hip Flexion

Hip flexion good. Trunk flexion bad. Here's why and what each looks like so you can make sure your form is correct.

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

Plate-crunch

Tip: Plate Crunch

Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

Tip: Stretch Your Lats From Top to Bottom

Add this tweak to your favorite stretch and really loosen up those tight lats.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Single-leg_hip_thrust_%e2%80%93_slow_negative

Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

Tip: How Much Protein Should I Eat?

Common question. Here are some guidelines for lifters.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

Tip: When Should You Train? Morning or Evening?

Science shows there's a definite advantage to one, but it all depends on how long you've been training.

Tip: The Effects of Alcohol on Muscle Growth

What happens when you hit the bar after hitting the weights? Surprisingly, the effects are different for men verses women.

Rib_and_chest_position_for_the_deadlift

Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Something Dumb Personal Trainers Do

Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.

Tip: Get Explosive Without the Olympic Lifts

Not interested in learning the full O-lifts? Build athleticism and power anyway with these two easier-to-learn exercises.

Incline-concentration-curls

Tip: Incline Concentration Curl

For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.

The Right Diet for Your Personality Type

Your fat loss diet will fail if your nutrition plan doesn't match your personality and mindset. Find your type here.

12 Little Changes For Big Gains

Get bigger, get leaner, and build strength without overhauling your whole dang life. Make these simple changes and tweaks.