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Tip: Instantly Increase Upper-Body Mobility

Generate more power. Press, throw, and punch like a beast. Use this drill.

Tip: A New Way to Build Your Hammies and Glutes

Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

The Metabolic Color System

Are your workouts red, yellow, or green? You need a balance if you want to build muscle or lose fat. What does that mean? Read this.

Tip: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Tip: Deadlift – Tripods vs. Elf Slippers

Not many lifters think about the bottoms of their feet when they pull big weights. They should. Here's why.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Tip: The Oblique Builder

A strong core takes more than just ab training. Give this exercise a shot.

Press-medley

Tip: Press Medley

This medley will blow up your pecs in only one set.

Tip: Do 10-Plus Reps for Upper Back

Here's why you should train upper back often and with higher reps, along with the best exercise choices.

Tip: 3 Ways to Master the Mind-Muscle Connection

Get more muscle growth with internal focus of attention. Here's how.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Row_%e2%80%93_correct_range_of_motion

Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Tip: Effective Male Contraception, Right Now

The new male pill works, but it chemically castrates you and makes you fat. There's a much better way to stop making babies.

5 Proven Ways to Keep the Muscle Coming

For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.

Half-kneeling-single-arm-landmine-press

Tip: Half-Kneeling Single-Arm Landmine Press

Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Tip: The Cure for Functional Weak Links

Every lifter needs more rotational work in his programming. Try this exercise.

Neutral-grip_dumbbell_triceps_extension

Tip: Neutral-Grip Dumbbell Triceps Extension

Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.

Tip: The Safest Chest Press

This lift is easy on your joints, kind to your shoulders, and polite to your achy elbows. And it'll still get you super strong.