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How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Deadlifting With T-Rex Arms

Most long-armed lifters are built for deadlifting, but here's what to do if you're cursed with short, stubby arms.

6 New Exercises for the Aesthetic Lifter

Whether you're building a beach body, a bedroom body, or a lumberjack body, you'll benefit from these underrated lifts.

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.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Fully Functional Hips in 15 Minutes

A program to increase hip strength and mobility that can be done anywhere in a short amount of time.

10 Most Annoying People in the Gym

They're rude, creepy, and sometimes just plain obnoxious. The question is, are you one of them?

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

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.

Fully Functional Shoulders in 15 Minutes

A program to increase shoulder strength, endurance, and mobility that can be done anywhere in 15 minutes. Check it out.

Tip: How to Increase Your Sex Drive

A new study says we've been looking for libido in all the wrong places. Here's the truth about testosterone, estrogen and sex drive.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Tip: Monster Glutes, Meatier Hamstrings

Build an athletic butt and strong hamstrings with these clever exercise variations.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

Primer 4: Big, Bad, Basic Workouts

If your size and strength gains have stalled out, it's because you made things too complex. It's time to get back to basics and get strong... using only 4 reps.

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.

Tip: The Most Effective Chest Builder. Period.

It's definitely not the barbell bench press. Check it out.