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The Smith machine is used by bodybuilders, strongmen, and powerlifters. And they're bigger and stronger than you, hater. Maybe it's time you learn to use it right. Here's how.

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Tip: The Best Set-Rep Scheme You've Never Tried

Still doing 3 sets of 10? Then it's time to stimulate new muscle growth with this proven loading method. Check it out.

Tip: Train Beyond Failure the Smart Way

There's a right way and a wrong way to train to failure for muscular gains. This is one of the right ways. Check it out.

Tip: Do One Set for Arm Growth

Yes, just one set. One excruciating set that'll make your eyeballs pop out. Here's how to do it.

Tip: Do This Exercise to Sprint Faster

Want to run like a cheetah? You need more than squats, deadlifts, and box jumps. You need this horizontal force exercise.

Tip: Dump the Seated Leg Extension, Do This Instead

Most standard leg exercises are "missing" a very important quad muscle. Here's how to target it to build stronger legs.

How I Added 100 Pounds to My Deadlift in 2 Weeks

Just by changing how his training was laid out over the week, the author was able to hit new PRs and reach a whole new level of muscularity. Here's how you can too.

How to Build a Monster Grip

Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.

Regular Cardio Will Make You Fat

If you want to get leaner while building or preserving muscle, you've got to walk or sprint. There's no middle ground.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: Squat, Carry Heavy Stuff, and Shut Up

Three things every lifter and athlete should be doing. Get the details here.

Tip: Smash Plateaus With "Big 50" Sets

Gains stalled out? Try this shock training method and break out of that rut.

Bad Back, Big Muscles

Nagging back pain is no excuse to get fat and weak. Here's how to keep training hard while your back heals up.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Tip: Train for Systemic Growth

Don't try to isolate every little muscle. Prioritize big compound lifts, especially if you're natural. Here's why.

Tip: Don't Train Every Muscle the Same

Lower reps or higher reps? It depends on the fiber dominance of the muscle in question. Check out this handy guide.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

Tip: Use Bands for Lateral Raises

Medial delts get bigger and stronger when you stress the mid-range of lateral raises. Here's why.

Tip: Try Low to High Cable Flyes

Bring up your upper chest with this unique exercise. Here's how.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

The Lifter's Guide to Sprinting

Sprinting leans you out while building you up. Here's your expert guide to working sprints into your training plan.

Tip: Be Willing to Train Around Injuries

View injuries as bumps on the road to success, not dead-ends. Here's how one of the strongest guys on planet deals with setbacks.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.