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To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

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Gains Made Simple

Training doesn't have to be a calculus equation. Here's how to make gains and look great without sweating the small stuff.

Tip: 4 Minutes to Fitness

A new study shows that 4 minutes of bodyweight exercises, amazingly, works about as well as sprinting or 30 minutes of HIIT.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

12 Weeks to Ridiculous Wheels

A squat-based training plan guaranteed to make your legs not only bigger but stronger too.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. Check it out.

The Modified 5x5 Squat Program

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

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

The-modified-pike

Tip: The Modified Pike

Place your elbows on a bench and allow a bit of bending in the knees for better activation and results.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

Shoulders and Triceps Blast

A 6-week routine filled with heavy weights, drop sets, and 100-rep muscle burners. You ready?

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Tip: Know When to Use Lifting Straps

The strongest lifters use straps, but not all the time. Here's a guide to help you decide when, and when not, to use them.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Tip: 8 Landmine Exercises for Strength & Size

Ready to try angled barbell training? Start here.

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.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.