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After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

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Tip: The #1 Exercise for Hamstring Strength

You probably can't even do it... but you can work your way up to doing it. Here's how.

Heel-Raised Squats: Good or Bad?

Will elevating your heels during squats make you injury prone, unathletic, or unable to do regular squats? Nope. Here's why.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The Squat: 10 Damn Good Tips

Squats aren't all that simple, but these recommendations are. Get under the bar and squat right with these tips.

A Strongman's Guide to Shoulder Health

Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.

5 Form Mistakes You Don't Know You're Making

Pulldowns, overhead presses, bench presses, pull-ups, rows. Your form sucks on all of them. Really. Here's where you're messing up.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Tip: Turn Off the Hip Flexors to Build Abs

If you can easily knock out dozens of reps of an ab exercise, it's probably because your abs aren't doing much work. Fix that. Here's how.

Heart Health: 5 Strategies You Don't Know

Given the prevalence of heart problems with young people – even young athletes – it's time to start giving the heart a little love. Here's how.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

W-i-d-e-r, Real-Man Shoulders

A look back at bodybuilding history plus a great workout for your delts. Check it out.

Bodybuilding's Next Frontier

High frequency training is the future of bodybuilding. But you have to be smart about it. Here’s your guide.

Damn Good Alternatives to the Big Lifts

If the bench, deadlift, squat, and overhead press are causing you pain, don't worry. These variations will still get you bigger and stronger.

Tip: 30-10-30 for Big Legs

All you need is your own bodyweight for this one! If you can stand up afterward, you win.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

Spot Reduction is Real

You’ve heard wrong. You CAN target fatty areas of the body. Here’s how.

Tip: The Misunderstood Pulldown

Are behind-the-neck pulldowns really the devil? Well, not quite. Here's why.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

Tip: Do Zottman Curls for Bigger Biceps & Forearms

Build biceps and forearms with this challenging exercise. Check it out.