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This naturally-occurring substance maximizes carb intake in muscle, burns fat, and prevents the storage of extra carbs. Here's the science.

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You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

Tip: The Bodyweight Leg Extension

Pump up your quads, stretch your tight hammies, and work your abs too. No gym required.

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

Tip: Testosterone and Prostate Cancer – The Facts

Is TRT problematic or is it actually good for the prostate? The answer may surprise you.

Instantly Boost Strength & Performance

Push and pull without moving a weight. Sounds odd but it works if you're wanting to get stronger or instantly perform better. Here's how.

Tip: The Lifter's 10-Minute Warm-up

Get your blood flowing, activate your muscles, and prime your CNS in three quick steps.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

Tip: Are You Squat-Focused or Hinge-Focused?

Take this quick test to find out. The result will determine how you should best train work capacity.

Tip: Do The Double Pause Squat

Fix your technique and turn up the time under tension with this brutal variation.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Tip: The Forgotten Importance of Maintenance Phases

Cut, bulk, cut, bulk, repeat. What's missing? The crucial maintenance phase. Here's why you should never skip it.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

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.

Tip: Don't Do This After You Eat Protein

What you do after you ingest protein could greatly affect absorption.

The-6-way-delt-raise

Tip: The 6-Way Delt Raise

Finish off your next shoulder workout with this exercise to really cap those delts.

8 Laws of Strength Training

You don't have to do every little thing right to get big and strong. You just have to follow these 8 laws to the letter.

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.

The 4 Toughest Push-Up and Pull-Up Workouts

These aren't just workouts, they're also strength and stamina tests. Grab your best friend or your worst enemy and see who comes out on top.

Tip: Find Out If You're Insulin Sensitive

Take control of this hormone to make sure you're staying lean and building only muscle. Here's how.

6 Biceps Exercises You Should Be Doing

Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.

Tip: Do the Donkey Calf Raise

Looks weird, but it works better than standard calf exercises. Here's how to do it.