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Training mainly for size? Then this is your hypertrophy bible. Here are seven guaranteed training methods to get you bigger.

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The 7 Best Strength Exercises You Don't Do

Trying to add more plates? Eliminate the weaknesses holding you back. Use these unique exercises for bigger numbers on the big three.

Tip: 4 Isometric Holds You've Gotta Try

Give your relative strength a boost with these challenging bodyweight holds.

The Most Painful Way to Build Muscle

Double muscle thickness? A new study showed that one training method may just be able to do it... if you can handle the pain.

Tip: Surprising New Research on Rep Ranges

If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

Total-Body Training

A simple but smart plan that blends old-school basics with new-school periodization.

6 Things They Don't Teach in Bench Press School

The bench press is one of the most technical lifts. Here are some rarely considered tips and techniques to master this tricky lift.

Tip: A Better Way to Overhead Press

Many athletes and bodybuilders are dropping the overhead press and replacing it with this safer alternative. Check it out.

Tip: The 3 Worst Bodyweight Exercises

You might be tempted to do these, but they're not worth the effort.

Tip: The Best Shoulder Mobility Drill Ever

If you enjoy lifting the heavy stuff, then you need this simple, effective drill.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

The Zero-Calorie Smoothie

A typical smoothie has between 300 and 1,000 calories with the glycemic index of a Mountain Dew. And you say you're drinking it for your health?

Tip: The Beast of All Rows

Get on the ground and build your lats, shoulders, and core strength. This animal-style row is metabolically brutal and fun.

Tip: More Important Than the Weight You Lift

If your main goal is to build muscle, stop training with your ego. Try this instead.

5 Signs You Don't (Really) Want to Lose Fat

It's not your age or your genetics holding you back. It's your thinking. Let this be a wake-up call.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

10 Rules of the Insanely Strong

Casual lifters won't get this, but you have to be a little bit crazy to get super strong. Here are ten "insane" things you need to do to get there.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

4 EMOM Challenges for Monsters

Most fitness challenges are made for tiny guys whose relative strength is off the charts. Try these specifically designed for big men.

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.

How Fat Are You? Let's Find Out!

Here are the ten best (and worst) ways to assess body composition.

Tip: The Broke Lifter's Home Workout

You don't need a garage full of gear for this workout. In fact, all you need is one dumbbell.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Tip: Better Than Dumbbell Flyes

Flyes are fine, but make this change and you'll build much better pecs.