The World's Largest Hardcore Training Site

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

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

Latest and Trending

Bench Press 600 Pounds

Want to break records on the bench press? Ignore stupid rules and follow these twelve steps instead.

The Simple Cure for Weak Body Parts

Just about everyone has one pathetic muscle group. Here's a plan to make that embarrassment a thing of the past.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

The Cure for Puny Arms

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

Tip: Take This Vitamin or Get a Hernia

Most people don't get enough of it. And now we know this can lead to muscle strains and hernias.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

Tip: How to Develop an Adonis Belt

Here's how to build the sexiest muscle there is.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Tip: Eat One a Day to Lose Fat and Prevent Cancer

Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.

The Best Damn No-Weights Workout

Even an advanced lifter can get a damn good workout at home – without any special equipment. Here's how.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

The Complete Guide To Shoulder Training

You probably have at least one puny head of the delt. And it makes you look funny. Here's how to tell which one's being lazy and how to fix it.

8 More Power Foods

Hope you didn't go food shopping yet, because you're about to make big-time changes to your grocery list.

Tip: Research Update – Time Under Tension

TUT builds muscle. But what's more important, rep speed or set speed? A new study tested this out.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

4 Reasons You've Got No Rear Delts

The rear delts are arguably the hardest muscle to isolate. Here are 4 things you can do to start feeling your delts, probably for the very first time.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.