The World's Largest Hardcore Training Site

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

Tweak your lateral raises like this and you'll build width on your shoulders and keep them healthy.

Latest and Trending

Tip: Simple vs. Systems vs. Science

Let's take a closer look at training science, bro-science, and the gurus who claim to know it all.

Tip: No Need to Wait So Long Between Workouts

New research says you don't have to wait 48 to 72 hours before working the same body parts again. Here's the science.

Hanging-band-bench-press

Tip: Hanging Band Bench Press

Looks crazy, but when used as a supplement to your regular benching it can really promote healthy shoulders and boost your standard bench press.

Bent-over-lateral-raise-back-extension-station

Tip: Bent Over Lateral Raise, Back Extension Machine

This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.

The 7-Day Nutrition Challenge

Try one of these dietary approaches to kickstart your fat loss, crush your bad habits, and challenge yourself with something new.

The-reverse-paused-deadlift

Tip: The Reverse Paused Deadlift

This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.

Angled-unilateral-romanian-deadlift

Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Single-arm_barbell_row_with_band

Tip: Single-Arm Barbell Row with Band

Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.

Tip: The 20-Percent Experiment

Get a better workout every single time you walk into the gym. Here's how.

The-compound-row

Tip: The Compound Row

A great back exercise, especially for athletes.

Tip: The Best Hour of the Day

Stop putzing around. Make your diet, your training, and your whole day more productive with this strategy.

Bring-back-the-bench_-minus-the-shoulder-pain

Tip: Bring Back the Bench, Minus The Shoulder Pain

Instead of continuing to press through shoulder pain, avoid the chronic stress by fixing your position.

Tip: Stop Putting Hunger On A Pedestal

This is the problem with diets that promote hunger.

Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

Improve-ankle-mobility

Tip: Improve Ankle Mobility

If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.

Trap-bar-power-pulls

Tip: Trap Bar Power Pulls

The power pull using a hex bar with high handles is a great alternative to Olympic lifts for taller lifters who want to build explosiveness.

Preacher-curl-supersetted-with-supinated-dumbbell-curl

Tip: Preacher Curl Supersetted With Dumbbell Curl

Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.

Tip: Avoid Habit Profiteers

If you're trying to lose fat, keep your distance from these things.

Spider-curl_-slow-negatives-and-iso-holds

Tip: Spider Curl, Slow Negatives and Iso Holds

This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.

Tip: Rest Days – Are You Taking Too Many?

Build confidence, improve body comp, boost insulin sensitivity, and increase your cardiovascular capacity. Here's how.

Tip: The Missing Piece of the Fitness Equation

Research reveals a previously unknown ingredient to fitness, and training for an hour or two doesn't relieve you of this new obligation.

Stability-ball-leg-curl-reverse-sled-push

Tip: Stability Ball Leg Curl + Reverse Sled Push

This is a great sequence to work around knee issues, and it's awesome for hypertrophy.

Tip: The 1-Minute Bodybuilding Challenge

Shake up your workouts and ignite some new muscle growth. Here's how to do it... if you can handle it.

Bentover-row-with-band

Tip: Bentover Row With Band

Do this warm-up before any upper body workout to prime your body for heavy lifting.