IT'S SAFE TO say that when elite Hyrox athlete Alex Roncevic clocked 51:59 to set the all time Hyrox world record, it wasn’t an accident. The man has dedicated himself to getting through the fitness race faster than anybody else on earth, one training session at a...
THE BATTLE OVER what is the ‘best’ training split shows no sign of slowing down, and after 20 years in the industry I’m confident it’s an argument that’s going to rage on forevermore. Full body, push/pull/lower, upper/lower, body part bro split – they all get kicked...
Whether you're chasing a sleeve-stretching pump or looking to even out your push-pull balance, one thing’s clear: bicep curls are a staple of any solid arm session. Few movements match the feeling of curling a heavy weight with control. And while they might look...
DANIEL MACPHERSON IS no stranger to hard yards. The actor and former triathlete competed at the IRONMAN World Championship at Kailua-Kona, in 2009, clocking a very respectable 10:25. He even won the LA Triathlon’s amateur division, a feat that would have allowed him...
IT GOES WITHOUT saying that gaining 9 kg of muscle will transform your physique. But despite what social media might suggest, it’s not something most people achieve quickly – or naturally. ‘Based on the data, less than 5% of people ever gain that much muscle...
Hyrox world record holder Alex Roncevic swears by this weekly strength workout. Here’s the exact three-block session – and why it works
Superset arms with leg exercises to maximise time, improve recovery and build muscle. Here’s how to make the ‘legs and arms’ workout day work
Looking to fill your sleeves? Consider this your guide
For his new MMA film, ‘Beast’, the actor built a body that could absorb a pounding and dish out punishment
Building 9 kg of muscle takes more than effort. Here’s how to train, eat and recover for real results, backed by exercise science
How many push-ups should you do at your age? Use these decade-by-decade benchmarks to test your upper-body strength and fitness
These pull-up benchmarks break down average and advanced rep standards for men in their 20s, 30s, 40s, 50s and beyond. See how you measure up
A former Green Beret coach explains the five pillars men need to stay strong, fast and durable after 30. Here's what you need to do
How a busy dad built strength and conditioning using Navy SEAL burpees in short, equipment-free workouts. Here's how he did it
Ronnie Coleman’s walking lunge finisher built serious legs. Here’s why walking lunges work – and how to use them for muscle and strength
Mike Mentzer’s ‘Heavy Duty’ split flips conventional training on its head, with fewer workouts, less volume to drive strength and size gains
Most men’s calves sit around the same mark – here’s where yours fall, and how to push past it
