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Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.

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Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

4-ways-to-increase-grip-strength

Tip: 4 Ways to Increase Grip Strength

The harder you can hang on and squeeze, the stronger you can get. Try these drills.

Tip: The Crusher Push-Up

This is not for beginners. But if you're past that stage, this variation will crush your chest, shoulders, and triceps... in a good way.

Tip: Do Pull-Up Pulses for Big Lats

Can you do three measly reps using this training method? Maybe. Give it a shot.

Face-away-biceps-curl

Tip: Face-Away Cable Curl

Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.

Tip: The Missing Exercise for Pumped Pecs

Bench presses and push-ups are great, but they don't strengthen the entire chest. Here's what to add to chest day.

Tip: The Achievement Hormone

A new study shows that your social status can boost this hormone and help you achieve more in the future. Check it out.

Weight-plate-chop

Tip: Weight-Plate Chop

Try this cross-body exercise to fill in your strength gaps and perform better athletically.

Tip: Are Phytates Killing Your Protein?

Be careful about what you eat with your protein. Here's why.

Tip: 5 Signs Your Trainer is a D-Bag

Or at least not very good at his or her job.

Tip: Get Just a Bit Soft

Want to build muscle? Like a lot of muscle? Get ready to lose your abs for a while. Just do it wisely. Here's how.

Dead-stop-kneeling-ring-dips

Tip: Dead-Stop Kneeling Ring Dips

Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.

Tip: Get Double the Results from Pullovers

Use this common accessory for pullovers and it'll build your upper body like nothing else.

Tip: Double Barrel Rows for a Bigger Back

Build your back with this strategy you've probably never tried before.

Tip: Should You Max Out Today?

Use this handy guide before you go all-out with your next PR attempt.

Tip: The New Loaded Carry. Sort Of.

Loaded carries like farmer's walks can be tough to do when the gym is packed. Try this version instead.

Tip: A Super Easy Way to Improve Your Nutrition

Keeping a bowlful of this so-called processed food on the counter improves heart health, reduces inflammation, and even makes you leaner.

Tip: The Terrible Two Squat Challenge

Looking for a challenging finisher to your next leg workout? Try this.

Tip: Swear for More Strength and Power

New research shows that cussing can boost anaerobic power and grip strength. Here's the science.

Hanging-band-bench-press

Tip: Hanging Band Bench Press

Looks crazy, but when used as a supplement to your regular benching it can really promote healthy shoulders and boost your standard bench press.

Bent-over-lateral-raise-back-extension-station

Tip: Bent Over Lateral Raise, Back Extension Machine

This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.

Tip: The 30-Minute Trick for a Better Day

Make every day better. Start it by working on yourself and getting your mind right. Here's how.

The-reverse-paused-deadlift

Tip: The Reverse Paused Deadlift

This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.

Angled-unilateral-romanian-deadlift

Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.