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When it comes to training or diet, consistency is key. Here's why and what to do if you have to miss a workout.

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Weight-plate-squeeze

Tip: Weight Plate Squeeze

Do this exercise before a chest workout to activate the pecs, or after a chest workout to really finish it off. Squeeze as hard as possible for 20 seconds per set.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Tip: Paused vs. Touch-and-Go Deadlifts

There's a time and place for each style. Here's what you need to know.

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.

Tip: The Power of Urgency and Accountability

You need to feel the pressure to find your true potential. Here's why and how to do it.

Cable-stack-wrist-roller

Tip: Cable Stack Wrist Roller

Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.

Tip: Master the Behind-the-Neck Push Press

This safer way of pressing behind the neck is also a powerful shoulder builder. Check it out in action here.

Tip: The Total Back Exercise

If you want a big back and a scary deadlift, this should be a staple in your lifting program. Check it out.

Tip: Two Truths About Training

To stay motivated in the gym, you need to know the truth about training and making progress. In fact, you need to know two truths.

Low-sled-complex

Tip: Low Sled Complex

Need to drop some fat, like, really fast? Try this complex. No sled? Just push a weight plate with dumbbells on top.

High-sled-push-complex

Tip: High Sled Push Complex

This unique metcon complex uses unilateral dumbbell exercises combined with sled work to get your heart hammering.

Sled-pull-complex-1

Tip: Sled Pull Complex 1

Combine sled work with a few dumbbell movements and you'll have the ultimate workout finisher.

Sled-pulling-for-leg-strength

Tip: Sled Pulling for Leg Strength

No fancy sled, no problem. Make your own pulling sled and smoke your legs any time you feel like it.

Tip: The Toughest Bench Press of All Time

Master this lift and you'll dramatically increase your upper body strength. Take a look.

Tip: How to Autoregulate Your Diet

Are you controlling your diet or is it controlling you? Here's how to use autoregulation to avoid becoming a slave to your diet.

Tip: The Good and Bad of Bodybuilding

Competitive bodybuilding can bring out the best and worst in people. Here's something to think about.

The-face-pull-apart

Tip: The Face Pull-Apart

Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.

Tip: The Ultimate Push-Up Finisher

Add this Tabata-style workout to the end of chest day on Monday. Don't plan on moving around a lot on Tuesday.

Rope-pulldowns-for-lats

Tip: Rope Pulldowns for Lats

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.

The-medball-pull-up

Tip: The Medball Pull-up

Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.

The-sled-power-walk

Tip: The Sled Power Walk

Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.

Tip: Train at a Higher Level With Tactical Breathing

Known as box breathing in military circles, this technique can also be used by lifters to improve performance. Check it out.