Two lifts, the snatch and the clean and jerk, can open up a new world of size, strength, and athleticism. Here's why you should learn these classic moves, and what you need to know to get started!
May 12, 2021
•4 min read
In honor of National No Pants Day, we asked our members to pull up their shorts (or pull down their pants!) and show off some upper-thigh definition with their best quad flex!
May 06, 2021
•2 min read
A leg workout that maximizes the volume and pump is essential for defining your quads and making those hamstrings pop! If you want legs that scream, "I'm ready for summer," here's your routine!
May 06, 2021
•3 min read
Commemorative workouts have become a ritual for active-duty service members and those who want to honor them. Don't just shrug it off as another fad. Battle through Murph for the right reason!
May 06, 2021
•3 min read
Don't believe that you have to baby yourself because you have a history of back or knee pain. This joint-friendly workout will deliver pain-free muscle and strength gains!
May 05, 2021
•2 min read
Tired of training around shoulder pain? Use this joint-friendly upper-body workout to build healthy shoulders as well as pain-free muscle and strength gains!
May 05, 2021
•3 min read
Lower back pain doesn't have to be a life sentence. These are the best exercises for lower back pain, and the best training techniques to keep from making things worse.
May 05, 2021
•4 min read
Knee pain can stop a lifter in their tracks like almost nothing else. These are the best exercises for chronic knee pain, and the best training techniques to keep from making things worse.
May 05, 2021
•4 min read
Shoulder pain isn't just something you have to grin and bear. These are the best exercises for shoulder pain, and the best training techniques to get you on the road to pain-free lifting.
May 05, 2021
•5 min read
Building muscle is a more popular goal than ever, for a wider range of people than ever. But that doesn't make bulking any easier. Are these common mistakes keeping you from growing?
April 30, 2021
•3 min read
The 5x5 program can't be beat for increasing strength, breaking plateaus, and adding muscle. Try out this classic lifting routine and see results!
April 30, 2021
•5 min read
Over the last decade, you've watched as Kris Gethin built muscle, burned fat, and transformed his body along with yours. Now he's embracing a challenge like nothing you've ever seen. While continuing to train like a bodybuilder, he will also prepare himself for a full-distance triathlon: a 2.4-mile swim, 112-mile bicycle ride, and a full marathon of 26.22 miles. His goals: put his mind and body through hell, defy the odds, and become a hybrid athlete.
April 29, 2021
•3 min read
Yes, you can lift and run (or bike, or swim) with no downside to your muscular gains. It might even make your workouts better! Get strong and go long, lifters.
April 29, 2021
•3 min read
If bigger arms are your mission, avoid these five classic gains-robbing biceps workout mistakes. Sleeves, prepare to stretch!
April 29, 2021
•4 min read
Forget training, it's time to race! The ultimate test of Kris Gethin's unorthodox hybrid-athlete approach has arrived. Will he finish in one piece? Watch and be amazed.
April 29, 2021
It's another busy week, but Kris' equipment is more cooperative and his training is more efficient. The countdown to race day is on!
April 29, 2021
•1 min read
With just one more week to go, Kris tapers down in volume, but definitely not intensity. From deadlifting five plates with Alex Viada to doing a booty workout with an IFBB bikini pro to running with Mike Rashid, his taper is unlike any other!
April 29, 2021
•1 min read
Kris dives in with some experienced triathletes for his most difficult ride to date—after training legs, of course. He then creates his own personal meditation retreat in the mountains.
April 29, 2021
•2 min read
In this adventurous episode, Kris battles both illness and unbelievable physical challenges. The hardest day hike in the U.S.? Yeah, he runs it.
April 29, 2021
•2 min read
Kris starts the week by measuring his essential health and performance markers, and ends it watching wildlife from his back door in Coeur d'Alene on the eve of the big race. Is he ready? He'll find out soon.
April 29, 2021
•1 min read
Kris pushes the limits of his lower body this week, but gets rewarded with some stellar views, as well as a run with one of his icons, none other than Dorian Yates.
April 29, 2021
•2 min read
With the half-Ironman out of the way, Kris' crosshairs are set firmly on the full Ironman, and his training is shifting dramatically. Is he up to the challenge?
April 29, 2021
•1 min read
The countdown to the half Ironman begins in earnest this week, as Kris deloads in the gym and focuses on form and race-specific skills outside of it. This is getting real.
April 29, 2021
•1 min read
Think Kris does nothing but lift, train, and eat? Think again! This week, he's on the road for business, training with famous friends, and wrapping up with an epic endurance weekend!
April 29, 2021
•1 min read
Is Kris Gethin's training setting him up to conquer a half-Ironman, or is he in for the battle of his life? This week, he'll find out.
April 29, 2021
•2 min read
A 10-mile run on Saturday. Cycling 80 miles and a three-mile run on Sunday. Chest, tris, and swimming bright and early Monday morning. That's the life Kris Gethin is leading right now, and sometimes, the sheer workload is even hard for him, the master of high-volume training, to wrap his brain around.
April 29, 2021
•1 min read
A baker's dozen worth of weeks into this project, and Kris is hitting his stride. His workouts are as intense and punishing as ever, he's more confident in open water than ever before, and even his "bad days" biking or running are productive.
April 29, 2021
•2 min read
He came, he saw, he conquered. Four months after beginning his training, Kris has completed a Half Ironman, and gained some wisdom in the process. Listen to him and learn from him.
April 29, 2021
•1 min read
Kris Gethin never fails to throw his full effort into each set and rep. But when the goal is to be a Man of Iron, he has three times the opportunities to test his limits. This week, after a full slate of hard training, he leaps right into an impromptu Olympic-distance tri.
April 29, 2021
•1 min read
After last week's deload, the volume and intensity in Kris' training go back up. Not coincidentally, both muscle soreness and his old injuries rear their ugly heads.
April 29, 2021
•1 min read
In Kris' most intense week yet, he swings back and forth between inspiration and frustration. Does he let either extreme cause him to waver from the path? Not a chance.
April 29, 2021
•1 min read
After six weeks of practicing every swimming drill in the book, Kris and Sunshine enter an open water swim competition for the first time. Will they power to the beach or struggle to keep their heads above water?
April 29, 2021
•1 min read
The first four weeks of Man of Iron have left Kris battered and broken. This week, he gets a well-earned dip in intensity. But, can he actually allow himself to hold back?
April 29, 2021
•1 min read
While in Europe for both work and holiday, Kris ventures out of the gym for a high-altitude adventure, then ventures in to the hotel gym for minimalist workouts. This is how hybrid athletes make the most of every day, no matter where they are!
April 29, 2021
•1 min read
Whether at home or on the road, Kris goes to whatever lengths necessary to crush his nutrition, training, and recovery. Ice bath from a hotel ice machine, anyone? Jump in!
April 29, 2021
•1 min read
Think your hectic schedule doesn't allow for quality training? Kris Gethin politely disagrees. During a week packed with work and international jet-setting, he still finds time for both the weights and lung-melting endurance work. This week's training is what Man of Iron is all about!
April 29, 2021
•1 min read
In this prologue episode to Kris Gethin's epic training series, he meets his coach, undergoes a barrage of brutal tests, and dips a toe into the world of triathlon training.
April 29, 2021
•1 min read
Kris Gethin, running down a trail in the middle of a rainstorm? Yup. Welcome to a new world of fitness in this week's episode of Man of Iron.
April 29, 2021
•1 min read
Kris Gethin starts his journey toward an epic new goal here, and gets plenty of wake-up calls from the start! Dive fearlessly into the challenge alongside him.
April 29, 2021
•2 min read
Spotting isn't just a question of etiquette; it's how you can help a friend hit a PR and not get injured in the process. Learn the fundamentals and spread the word!
April 15, 2021
•6 min read
The StrongLifts 5x5 training program is one of the most popular strength programs in the gym and our strength expert reviews the pros and cons for your goals.
March 19, 2021
•5 min read
Serious strength training does not tolerate mistakes, impatience, or pride. It's about humbling yourself to the process and doing the right work, the right way. Here's how to make this the year you finally figure it out.
March 19, 2021
•8 min read
If you're still performing the quick series of pre-workout stretches you learned in elementary school, your flexibility routine is past due for an overhaul. Here's what you need to know.
March 19, 2021
•5 min read
Use this method for a different approach to your training that sparks intensity and helps you break through plateaus. This full-body routine will torch body fat and build solid muscle.
March 19, 2021
•4 min read
Every diehard lifter needs a full arsenal of intensity techniques to use on a moment's notice. These four inarguable classics will help you push through the down times and get comfortable being uncomfortable!
March 19, 2021
•3 min read
Kris Gethin fundamentally changed his approach to cardio while training for an Ironman, but if you think he lost his gains, you're sorely mistaken. Here's what he says every lifter should learn!
March 19, 2021
•3 min read
It's not how hard you train, but what you can recover from. Monitoring your recovery from workouts takes a global view of training stress.
March 19, 2021
•7 min read
This hybrid program combines the best elements of strength and hypertrophy into a single 8-week program for incredible gains in strength and size!
March 12, 2021
•11 min read
