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The rear delts are arguably the hardest muscle to isolate. Here are 4 things you can do to start feeling your delts, probably for the very first time.

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Tip: The No-Cheat Lateral Raise

Get a stronger mind-muscle connection with this exercise and get ready to get wide!

Tip: Do The Gorilla Row

Rows are nonnegotiable in back training. So mix it up a little with this new variation.

The 6 Most Overrated Exercises Ever

Just because everyone does them doesn't mean they're optimal for you. It's time we reevaluate these 6 popular movements.

Tip: For Bigger Biceps, Do This Exercise

Nope, it's not the curl. Here it is, plus a gym-friendly alternative.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

You Don't Know How to Curl

Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.

5 Training Rules to Live By

There's stuff you learn only after years of training. Skip the long learning curve and get smart about lifting right now. Read this.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Your Guide To Heavy-Light Training

You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

Do Cardio, Keep Your Gains

HIIT isn't everything. Low-intensity, steady state cardio has its benefits. Done correctly, it can even help you make better progress under the bar. Here's how.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

Tip: The Full-Body Lunge

This drop set will annihilate your legs AND your upper back, traps, biceps, and abs. Check it out.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

How To Tell When a Trainer Sucks

Nowadays it seems like every third person is a trainer or coach of some kind. It's time we held some of these lugnuts accountable.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

9 Superior Exercises for Abs and Obliques

Think beyond the Pallof press and side plank. You want a strong, jacked core? Build it like this.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.