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Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

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Curls_with_3-second_negatives

Tip: Curls with 3-Second Negatives

The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.

Smith-machine-bosu-ab-crunch

Tip: Smith Machine BOSU Ab Crunch

Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.

Tip: Elevation Masks Just Don't Work

A new study shows that these goofy masks make everything about your workout less effective. Here's why.

Banded-chest-supported-rows

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

Banded-max-tension-alternating-pulldowns

Tip: Banded Max Tension Alternating Pulldowns

Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.

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Tip: The Rowing Ergometer – Proper Technique

Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.

Tip: Two Lifts for Real Athletic Strength

Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.

Cross-body-hammer-curls

Tip: Cross-Body Hammer Curl

Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.

Tip: The Sissy Machine That'll Get You Strong

The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.

Tip: Another Good Reason to Use a Spotter

Does having a spotter lead to better bench press performance, even if he doesn't touch the bar? Check out this fascinating new study.

Deficit_semi-sumo_deadlift

Tip: Deficit Semi-Sumo Deadlift

This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!

Good_curl_form_with_elbow_raise

Tip: Good Curl Form with Elbow Raise

Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

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Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.

Tip: Are You Using the Right Weight to Grow?

Most people don't according to this new study. Check it out.

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Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Hip-thrusts-in-a-rack

Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.

Tip: Cardio for Very Big Lifters

How does one of the world's strongest bodybuilders and powerlifters do cardio? You may be surprised.

Tip: Supersize Your Dumbbells and Barbells

Here's how to make your barbells and dumbbells more effective and build more carryover strength.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

The-j-rope-pull

Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

Tip: 25 Reps for Bigger Legs

When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need.

Bench_press_from_pins

Tip: Bench Press from Pins

Build strength and power by starting your bench press from a dead-start position. Here's how.