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If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

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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.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

Tip: Do This First Thing in the AM

Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

The Cure for Puny Arms

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

4 Reasons You Suck at Building Mass

If you're small and weak, this is either going hurt your feelings or help you get bigger and stronger. Your choice. Check it out.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

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

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

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Tip: Quadruple Chocolate Protein Cookies

Whip up a batch of these minty, high-protein cookies and put them in your face right now.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

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.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

The Best Strength Training Method of All Time

Cluster training is unbeatable for strength gains. But which type should you use? Here's what you need to know.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

The Modified 5x5 Squat Program

The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

The One-Shake Diet

Keep it simple. Here's a realistic, economical, and easy way to get lean and fuel muscle growth without all the diet math.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.