The World's Largest Hardcore Training Site

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

Nail your middle and lower traps with this shrug variation.

Latest and Trending

Tip: Deadlift With a Wide Grip

If you're weak off the floor on your conventional deads, then use this variation to get stronger.

Master-the-foam-roller-chest-press

Tip: Master the Foam Roller Chest Press

Build your chest and improve your lifting mechanics with this bench press variation.

The-lying-leg-raise-with-band

Tip: The Lying Leg Raise with Band

This one looks weird, but you'll see how effective it is after your first rep.

Tip: A New Way to Build Stubborn Lats

It's not a new exercise, but a better way to do pulldowns that will turn on muscle growth fast. Check it out.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

The-head-off-chest-press

Tip: The Head-Off Chest Press

Build more strength and hit your pecs harder with this simple but challenging adjustment.

Tip: Careful, 'Roids Make You Forget Stuff

We know what performance-enhancing drugs can do for your muscles, but what about your mind? A new study has some answers.

Build-arms-with-the-underhand-row

Tip: Build Arms With The Underhand Row

When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.

Squat-jumps-for-more-muscle-recruitment

Tip: Squat Jumps for More Muscle Recruitment

Recruit more muscle, wake up your nervous system, and get more athletic. Squat jumps bridge the gap between jumping in sport and squatting in the gym.

Do-broad-jumps-for-explosiveness

Tip: Do Broad Jumps for Explosiveness

Become a better athlete. Broad jumps are awesome for developing explosive horizontal hip power and athleticism.

4-ways-to-boost-your-bench-press

Tip: 4 Ways to Boost Your Bench Press

Here's a quick overview of four methods more advanced lifters use to bench press more weight and keep the gains coming.

Master-the-anti-press

Tip: Master the Anti-Press

This tough core exercise will also build shoulder strength and mobility. Take a look.

The-bodyweight-triceps-extension

Tip: The Bodyweight Triceps Extension

Blast those puny triceps and strengthen your core with one exercise.

The-super-slow-chin-up

Tip: The Super Slow Chin-Up

Build your grip strength, forearms, and biceps with only one rep of this move. Check it out.

Tip: Fix Your Shoulders, Bench Heavier

Fix your position and bench press without pain. Here's how.

The-proper-way-to-box-jump

Tip: The Proper Way to Box Jump

Box jumps are great, but most people do them wrong, or for the wrong purpose. Here's what you need to know.

Two-simple-ways-to-build-bigger-biceps

Tip: Two Simple Ways to Build Bigger Biceps

Two simple adjustments will make your dumbbell curls much more effective. Check 'em out.

Tip: Do This First, Trigger More Muscle Growth

Tap into Type II muscle fibers first in your workout and turn on growth. Here's how to do it.

The-crisscross-challenge

Tip: The Crisscross Challenge

Want to really test your bench press and chin-up? Try this!

Do-fall-outs-for-core-strength

Tip: Do Fall-Outs for Core Strength

Nail your abs and upper body with fall-outs. Here's how.

How-to-feel-the-delts-contract

Tip: How to Feel the Delts Contract

To build big delts, you need to learn to contract your delts. Here's how.

Tip: A Simple Trick for Better Forearms

Do your wrist curls like this for Popeye forearms.

The-kneeling-scrape-the-rack-press

Tip: The Kneeling Scrape-the-Rack Press

Really nail those delts with this smart variation of the overhead press.

Do-your-rope-pushdowns-kneeling

Tip: Do Your Rope Pushdowns Kneeling

Want to build your triceps? Get on the floor. Here's why.