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First decide how many days per week you're going to lift, then use this handy guide.

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Build Muscle at Home

Can't get to the gym because of the weather, a global pandemic, or a zombie uprising? Build muscle anyway with these moves.

Tip: Long-Term TRT – Safe and Healthy?

An 11-year study of over 800 men using testosterone replacement therapy came to some fascinating conclusions. Take a look.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

Tip: Clomid to Boost Test?

Can clomiphene be used to treat low T? Here's what you need to know.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

Bigger Arms & Shoulders, Fast

Prepare for pain... the good kind that forces new growth. Here's how to build big delts, biceps, and triceps using smart combination sets.

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

How-to-feel-the-delts-contract

Tip: How to Feel the Delts Contract

To build big delts, you need to learn to contract your delts. Here's how.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

Tip: 3 Rep Ranges for Bigger Biceps

If you always do 3 sets of 10 for biceps, you're missing out on some serious arm growth. Here's a better plan.

The Single Best Muscle-Building Method

A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

Tip: Are Your Estrogen Levels Too High or Too Low?

Here are the signs to look for and how to get tested.

Squat Mechanics: A Deep Analysis

It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

Tip: Do Straight Bar Dips

Regular dips not challenging enough for you? Try these. Here's how to do them.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

Core Training That Isn't Stupid

Drop the planks and crunches. There's a better way. Here's how to really train your core to build overall strength and athleticism.

One Exercise to Rule Them All

Get your lifts up, get your gains up, and move the bar faster. Do the clean and press to get better at everything.

The Best Way to Keep Getting Stronger

Strength gains stalled out? Use this powerful progression method to build stronger muscles and tendons so you'll never plateau.

Total Athleticism: The Workout

Strong. Fast. Agile. Crank up your awesomeness with this simple, challenging workout strategy.

Front Squat vs. Goblet Squat

Two anteriorly loaded squat variations, both with benefits and drawbacks. So which is best for you?

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

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.