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Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.

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One-and-a-quarter_reps_for_triceps

Tip: One-And-A-Quarter Reps for Triceps

Go through a full range of motion, then a quarter of the range of motion. That's one rep.

Reverse-bench-press

Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

Continuous-tension_dumbbell_bench_press

Tip: Continuous-Tension Dumbbell Bench Press

Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.

Tip: Fight Off Skin Cancer with this Cheap Drug

Sunscreen helps a little, but this stuff can ward off melanoma from the inside.

Tip: A Workaround for Cranky Joints

Add this handy lifting accessory to your pressing exercises to make your banged up shoulders, elbows, and wrists feel better.

Foam-roller-thoracic-spine-extension

Tip: Foam Roller Thoracic Spine Extension

An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.

The-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Tip: Turning Off the Cancer Switch

An old drug and a new supplement can help to activate AMPK, which may cause cancer cells to starve themselves. Info here.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.

Standing_rotational_rope_row__unilateral

Tip: Standing Rotational Rope Row, Unilateral

Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.

The-low-pulley-face-pull

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.

The-high-pulley-face-pull

Tip: The High-Pulley Face Pull

Bring up your rear delts, rhomboids, and external rotators with this movement.

Tip: Another Damn Good Reason to Lift

Most people think of cardio when they think of long-term health. Here's what they're missing.

Guillotine-high-cable-curl

Tip: Guillotine High Cable Curl

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

Tip: Do This Medball Exercise Before Squats

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

Tip: Choose Your Own Squat

You have permission to do any type of squat that feels right to you, no matter what the squat Nazis say. Here's why.

Tip: Your Social Media – Motivating or Nah?

Are your fitness posts and photos motivating people or de-motivating them? Check out this surprising new study.

The-dante-row

Tip: The Dante Row

Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.

Tip: Explode, Then Squat

Do this explosive movement before barbell squats and you'll lift more weight.

The Polls: Sex, Drugs, and Abs

Check out what our fans think about ab training, sex, pro bodybuilding, kettlebells, steroids, and much more.

Two-kettlebell-front-squat

Tip: Two-Kettlebell Front Squat

Build your legs and challenge your anterior core strength and stability with this move.

Tip: Try This For Bigger Traps

Got a bit of a pencil neck? This shrug variation will get your traps to explode in no time.

Tip: Marriage & Fat Loss – Unexpected Consequences

What happens to your romantic relationships when you get ripped? You may be surprised. Check out these studies.

Kettlebell_skater_squat

Tip: Kettlebell Skater Squat

If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.