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To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

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The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Tip: Make the Bench a Better Chest Builder

The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Dumbbell_spider_curl_with_push

Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.

Tip: Seminar Syndrome – A Common Trainer Problem

It happens to coaches and trainers, and it can happen to you too.

Ring-dips-with-tempo-manipulation

Tip: Ring Dips With Tempo Manipulation

Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.

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Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Tip: T-Spine Mobility for Lifters

A locked-up thoracic spine makes your lifts stink and your life tougher. Free your T-spine with these drills.

Tip: Effective Male Contraception, Right Now

The new male pill works, but it chemically castrates you and makes you fat. There's a much better way to stop making babies.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

Band-resisted-jackknife

Tip: Band Resisted Jackknife

Want a really strong core? Add this tough ab exercise to your program.

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.

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Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

Tip: The Right Way to Crunch

The stability ball crunch is a good exercise, but most people screw it up. Here's how to do it right for best results.

Tip: Death to Super Deep Squats

Parallel is better for strength, power, and pain-free gains. Here's why.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

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Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: Ginger, Pain Relief, and Performance

Here's the latest info (pros and cons) on the tastiest pain reducer and inflammation fighter.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Go Fund Yourself!

More women than ever are competing, and some of them want YOU to fund it. It's time to call them out.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.