The World's Largest Hardcore Training Site

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

Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.

Latest and Trending

Tip: The 5 Bench Press Commandments

Blast up more weight... while using good, safe form. Here's how.

Wrist-exercises-for-fighters-and-lifters

Tip: Wrist Exercises for Fighters and Lifters

Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!

Tip: Boost Your Bench With Timed Dumbbell Presses

One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.

Tip: The 5 Squat Commandments

How much should you be able to squat? That info and more here.

A-new-strategy-for-push-ups

Tip: A New Strategy for Push-Ups

Add this simple technique fix to your push-ups and you'll get much better results.

Tip: Drink This Kind of Cow's Milk

Milk truly isn't good for some people. Now we know why.

Tip: The Back-Off Chin-Up Workout

The fastest way to boost your chin-up strength. Check it out.

The-8-strict-pull-ups-test

Tip: The 8 Strict Pull-Ups Test

Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

Tip: Build Better Pecs With Metabolic Stress

A simple, painful way to build a stubborn chest. Check it out.

Tip: Fight Colon Cancer With This Food

A new study shows us once again how powerful food can be. And in this case, it's actually a delicious food.

The-3-way-shoulder-finisher

Tip: The 3-Way Shoulder Finisher

Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.

Tip: Do You Meet These 5 Fitness Standards?

Can you do all five of these things? You should be able to. Check the list.

Train Hard, Get Hurt, Keep Making Gains

Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

Tip: 4 Extended Set Techniques for Size Gains

Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.

The New Chemicals That Make You Store Fat

Obesogens are endocrine disrupters that change your body chemistry and make you fat. Here's where they're hiding and how to avoid them.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

Tip: Take This to Reverse the Effects of HFCS

Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.

Tip: Two Ways to Train Abs with Bands

Abs and obliques need resistance to get strong. Here are two exercises you can do anywhere.

Rotational-lunge-swings

Tip: Rotational Lunge Swings

Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.