The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.

Latest and Trending

Tip: Do This Medball Exercise Before Squats

Get your central nervous system ready for heavy squats by doing this simple exercise first.

Tip: Bad Ankles, Bad Squat?

What are your ankles doing when you squat? It's important. Here's why.

Tip: Master This Essential Kettlebell Exercise

Master the one-arm press, get stronger, and build your shoulders. It all starts with how you grip the kettlebell.

One-arm-push-up

Tip: One-Arm Push-Up

Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.

Partial-rom-vs-full-rom-triceps-extensions

Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

The Most Dangerous Nutrition Myth

It's something most of us fall prey to every day, but it can wipe out the benefits of exercise and worse, ruin our health.

Big Guys and Very Bad Advice

Want to build a buttload of muscle? Talk to a big guy. Well, maybe. Sometimes their training and diet advice just isn't right for you. Here's why.

Reverse-crunch_-correct-form

Tip: Reverse Crunch, Correct Form

Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.

Tip: Here's Why Your Deadlift Stinks

Deadlift stuck? Then you're probably missing one important thing. Here it is.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Tip: 3 Ways to Master the Mind-Muscle Connection

Get more muscle growth with internal focus of attention. Here's how.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Tip: Make the Bench a Better Chest Builder

The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Dip-with-band

Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

Tip: A Different Way to Do Pulldowns

Finish off your back day with this unique variation for complete back development.

Single-arm-bottoms-up-kettlebell-waiter's-walk

Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

Single-arm_push_press_lowered_slowly

Tip: Single-Arm Push Press, Lowered Slowly

Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.

Tip: Next Level Push-Ups

This advanced style of push-up is not only a great upper-body builder, it's a good alternative to use when your shoulders are acting up.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.