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No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

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Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Tip: A Much Better Way to Upright Row

Replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.

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Tip: Ring Dip/Pull-Up/Inverted Row/Hip Thrust Combo

Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.

Tip: Hammer Your Rear Delts

Most lifters do bent-over flyes to hit their rear delts. Here's what they should be doing instead.

Concurrent Training: The Ultimate Cardio Strategy

Get stronger and increase your work capacity and cardiovascular health at the same time. Here's your plan.

Tip: The Fastest Strength Workout

Short on time? Get stronger anyway. Here's how to do it in 21 minutes.

Tip: Lateral Raises Kinda Suck

This exercise may not be doing much for your shoulders. Here's what will.

The Very Best 20-Minute Workouts

Yes, you do have time to train. Try one of these fast, brutal workouts.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

Tip: The Most Brutal Smith Machine Exercise

Want big, nasty quads? Do this exercise. Is it functional? Yes, it functions to build big, nasty quads.

4 Exercises for Real Posture Improvement

Most postural correction movements are missing the big picture. Here's what will really fix your posture fast.

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Tip: One-And-A-Quarter Reps for Triceps

Go through a full range of motion, then a quarter of the range of motion. That's one rep.

Tip: Are You Squat-Focused or Hinge-Focused?

Take this quick test to find out. The result will determine how you should best train work capacity.

Master the Ridiculously Strict Pull-Up

Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

Tip: Get Twice the Triceps Growth

A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.

Muscle-up-tutorial

Tip: Muscle-Up Tutorial

Here's a quick overview that'll help you work your way up to a full muscle-up.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: Fix Your Hips, Fix Your Back Pain

Take this test to check your mobility, then learn how to fix it if there's a problem.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Tip: Straps, Thick Grips, and 40-Second Wrist Curls

The pros and cons of straps, how to really train your grip and forearms, and more.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

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Tip: 6 Moves to Unlock Tight Hips

Run better, squat better, and feel better with these 6 drills to open up your hips.