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How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

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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.

Rotation Training for Athletes & Lifters

Perform better, build great abs and obliques, and prevent injury with these moves.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all 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!

Fat Cell Destroyer!

Use the science of thermodynamics to destroy flab and stoke your metabolism.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

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.

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.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

The Chin-Up Project

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

Steroid Dieting

Your Guide to Losing Fat While "On"

Calorie Counts Are B.S.

Outdated science and ignorance of the things that affect digestion have made all calorie counts pretty much bogus. Here's why.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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: 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.

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.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Want Big Arms? Stop Wasting Your Time!

You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...

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.

Tip: Sprint Without Pulling a Hamstring

Sprinting is awesome. Pulling a hammie isn't. Here's exactly how to prevent that.

Big Quads, No Squat Rack

Training at home? You don't need a ton of equipment to build impressive quads. Try these five proven exercises.

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.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.