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It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.

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Prone-plate-transfer

Tip: Prone Plate Transfers

Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Tip: Will Low-Carb Diets Kill You?

The big Harvard study suggested all you low-carb people may die before your time. Are they right?

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.

Tip: The Variable Sets and Reps Method

No matter what program you're currently using, apply this strategy immediately and that program will work even better.

Dip-countdown

Tip: Dip Countdowns

Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.

Tip: A Super Easy Way to Improve Your Nutrition

Keeping a bowlful of this so-called processed food on the counter improves heart health, reduces inflammation, and even makes you leaner.

Tip: 3D Sets for Chest Development

Build your pecs, work through a plateau, and break out of your chest-day rut with this strategy.

Tip: Eat This to Protect Your DNA

This food actually accounts for longer telomeres and prevents biologic aging and the diseases that come with it.

Tip: The Terrible Two Squat Challenge

Looking for a challenging finisher to your next leg workout? Try this.

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.

Tip: 5 Facts About Fat You MUST Remember

Don't forget the importance of fat. Here's what kind, and how much you need (minimum) for testosterone production.

Full-kneeling-dumbbell-overhead-press

Tip: Full-Kneeling Dumbbell Overhead Press

This accessory lift teaches you to use proper form before moving to the standing barbell press.

7 Dumb Things Lifters Argue About

Lifters spend way too much time arguing about things that don't matter that much. Here are seven things lifters should accept and just move on.

Tabata-front-squats

Tip: Tabata Front Squats

In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!

Suspension-straps-w-row

Tip: Suspension Straps W Row

Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.

Deficit-trap-bar-deadlift

Tip: Deficit Trap Bar Deadlift

Build your quads and improve your standard deadlift with this variation.

Single-leg_reeves_deadlift

Tip: Single-Leg Reeves Deadlift

Single-leg trap bar exercises in the style of the Reeves deadlift (hands on plates, not bar) provides the perfect stimulus for crushing every muscle in the body.

Tip: Weed and the Munchies

Does marijuana really trigger hunger and cravings? Here's the science, dude.

Tip: The Case for Full-Fat Dairy

Choose the right sources and dairy is not only healthy, it's also a muscle-building powerhouse.

Tip: The Most Overrated Dietary Oil

The benefits of this health-food darling are way overblown. Here's what you need to know.

Tip: Simple vs. Systems vs. Science

Let's take a closer look at training science, bro-science, and the gurus who claim to know it all.

Bent-over-lateral-raise-back-extension-station

Tip: Bent Over Lateral Raise, Back Extension Machine

This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.

Ghr_bent_over_lateral_raise

Tip: GHR Bent Over Lateral Raise

This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.