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No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

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Activation_drills_for_olympic_lifting

Tip: Activation Drills for Olympic Lifting

After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.

Tip: Dear Dumb People, Stop Giving Advice

Internet fitness celebrities give some of the worst training and diet advice. Are they dumb or just crooked?

Tip: The Mineral for Chronic Muscle Soreness

A little soreness is good, but too much soreness for too long will squash your gains. This inexpensive mineral will help.

Tip: How to Make the Most Newbie Gains

New to lifting? Here are some common mistakes to avoid and a simple plan for getting strong.

Tip: The Strangest Deadlift

Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.

The_fingertip_ledge_pull-up

Tip: The Fingertip Ledge Pull-Up

Also called mountain climber pull-ups, these are great for grip and forearm strength.

Tip: Burn More Calories Outside of the Gym

Here's how to boost your energy expenditure and track it.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

Push-up-fallouts

Tip: Push-Up Fallouts

Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.

Plank-walk-sled-drags

Tip: Plank Walk Sled Drags

Using a pair of sliders, first try a walking plank. To progress, drag a weight plate with your feet. Feeling like a badass? Attach a weighted sled.

3_exercise_shoulder_circuit

Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

Cable_superset_for_forearms

Tip: Cable Superset for Forearms

Want bigger forearms? Try this continuous tension superset for four sets.

Smith-machine-bent-over-row

Tip: Smith Machine Dead-Stop Barbell Row

This Smith machine has its uses, like with this dead-stop drop set for back.

Hammer-grip-kettlebell-drop-set

Tip: Hammer-Grip Kettlebell Drop Set

For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.

Ankle-mobility-maintenance

Tip: Ankle Mobility Maintenance

Keep your ankles healthy and mobile to keep your squat feeling good. Here's how.

Ankle-mobility-soft-tissue-vs-joint-restriction

Tip: Ankle Mobility: Soft Tissue vs. Joint Restriction

If you have ankle mobility issues that affect your squat, you need to determine what kind of problem you have before treatment. Here's how to do it.

Upper-body-sledpull-variations

Tip: Upper Body Sled Pull Variations

It's not just for legs and lungs. Try these sled exercises for upper body activation.

Tip: Consistency Beats Intensity

When it comes to training or diet, consistency is key. Here's why and what to do if you have to miss a workout.

Triceps-french-press

Tip: Triceps French Press

This is a great exercise for triceps thickness, if you do it correctly. Here's how to get it right.

Tip: A New Way to Do Chest Dips

The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Triceps-thrasher-mechanical-drop-set

Tip: Triceps Thrasher Mechanical Drop Set

Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.