The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.

Latest and Trending

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

Fix-your-reverse-flyes

Tip: Fix Your Reverse Flyes

Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Tip: Squat This Far Down for Best Results

Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.

Straddle-hip-belt-squats

Tip: Straddle Hip Belt Squats

Think of this as a T-bar row, but for your legs. It will smoke your quads.

Cable-hip-belt-squats

Tip: Cable Hip Belt Squats

Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.

Tip: Drop the Fat, Chase Relative Strength

Don't settle for being fat and strong. Here's why relative strength should be one of your goals.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

Stability-ball-neck-bridges

Tip: Stability Ball Neck Bridges

Protect your neck. Here are some great exercises for athletes to build and strength the neck.

Tip: What You Don't Know About Overtraining

Are you overtraining? That depends a lot on one important factor. Check it out.

Power-rack-wrist-rolling

Tip: Power Rack Wrist Rolling

Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.

Control-your-squat

Tip: Control Your Squat

Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.

High-step-wrist-rolling

Tip: High-Step Wrist Rolling

The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.

The-chin-up-push-up-countdown-challenge?1502214976

Tip: The Chin-up/Push-Up Countdown Challenge

Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.