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Many popular exercises work the same muscles the exact same way. That's a waste of your time. Here's what to avoid and what to do instead.

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Tip: The Naughty Appetite Suppressant

This substance has a bad reputation, but it's relatively safe for mild metabolism boosts and appetite suppression.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

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

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Tip: Master the Deadlift Jump

Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.

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.

Press-medley

Tip: Press Medley

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

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.

Training Programs Are For Newbies

Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.

Dip-with-band

Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

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: 4 Thigh-Quaking Squat Variations

The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.

Tip: The Athlete's Overhead Press

This will increase your ability to transfer force across your body, which is crucial for punching, batting, throwing, and even sprinting.

Back-raise-for-erectors

Tip: Back Raise for Erectors

Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.

Tip: Wider Delts, Healthier Shoulders

Build your shoulders while preventing injuries with this stability-tension superset.

Tip: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Tip: How to Beat Stress-Induced Insomnia

Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

Tip: A Recovery Protocol for Power Athletes

What happens when you combine several popular recovery methods? This new study tested it out.