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Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

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Neutral-grip-single-arm-dumbbell-bench-press

Tip: Neutral Grip Single-Arm Dumbbell Bench Press

If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.

Tip: Use This to Make Zero-Carb Sandwiches

All the convenience of a sandwich without the carbs.

Tip: Sledgehammer Arm Training

To really build your forearms you need more than a few wrist curls. Add these sledgehammer exercises to your workouts.

Deep_squat_landmine

Tip: Deep Squat Landmine

Work on your core stability and hip mobility in one movement.

Tip: The 3 Kinds of Grip Strength

Here's how to train all three types for maximal gains in hand strength and forearm size.

Tip: How to Increase Self-Control

Build your self-restraint muscle around food and be more consistent in the gym. Here's how.

Tip: Two Quick Tips for Better Benching

Remember these cues the next time you bench press and you'll get a better 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.

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.

Tip: The Coffee That Enhances Performance

Add this to your coffee to increase exercise performance and boost mental energy.

Tip: The Number One Bench Press Mistake

Fix it or wreck your shoulders.

Alternating-dumbbell-press-from-top

Tip: Alternating Dumbbell Press, From Top

Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.

Reverse-lunge-with-a-hold

Tip: Reverse Lunge With a Hold

This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.

Tip: A Brand New Way to Use Your Foam Roller

Build your back, abs, and chest with a foam roller. Here's how.

Tip: Upgrade Your Shoulder Raises

Build more muscle with lateral raises and front raises. Here's how.

Tip: Stop Blaming Fructose

Should we really be panicking about fructose? Check out the latest science here.

Tip: Eat Dirty, Smell Dirty

Your food choices can change how you smell. Here's what to eat, according to science, to produce sweat that attracts women.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

Straddle-hip-belt-squats

Tip: Straddle Hip Belt Squats

Think of this as a T-bar row, but for your legs. It will smoke your quads.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Tip: The Protein Supplement for Knee Pain

Reduce knee pain fast with this research-backed diet hack.

Tip: The Other Exercise You Need to Bench Big

If your goal is a big bench press, this exercise is essential. Check it out.

The-modified-belt-squat

Tip: The Modified Belt Squat

An upper body injury can even make traditional squats impossible. The fix? Belt squats.

Tip: Go Deep With Technique

Are you really mastering a lift or mobility drill? Probably not. Here's why.