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You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

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Goblet Squats 101

Is this the "single best lifting movement of all time" as Dan claims? You be the judge.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

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.

Leg Curls: Seated, Lying, or Standing?

If you've only got time to do one type of hamstring curl, make it this one. Warning: Deep dive ahead!

Tip: The Best Substitution for Dips

Can't do dips? Train your chest and triceps with this bodyweight move instead.

Tip: The Healthiest Snack Food

Four reasons to eat more of this stuff, including stronger erections and higher testosterone levels.

The New Science of Time Under Tension

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.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

18 Tips for Bulletproof Knees

Here’s how to fix your achy knees, prevent injury, and keep the squats coming. Check it out.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

Stop Deadlifting Your Squats

Most people's squats aren't actually squats at all. They're more like deadlifts. Here's how to finally squat right.

Get Big Again: Your Return-To-Action Plan

Taking time off from the gym isn't a setback... as long as you come back with the right plan. Here it is.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

The Top 10 Weighted Carry Exercises

Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.

I, Bodybuilder

No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.

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.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.