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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.

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.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

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

Cable-trx_reverse_flye

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

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.

Tip: Another Great Reason to Drink Green Tea

It has tons of health and fat-burning benefits, but here's another reason you may want to cool off with iced green tea this summer.

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: How To Do a Bar Muscle-Up

Break down this complex movement into tiny steps... then do it yourself. Here's how.

Olympic-deadlifts

Tip: Olympic Deadlift

This is a hybrid between deadlifts and the traditional Olympic clean pull.

One-arm_dumbbell_incline_press

Tip: One-Arm Dumbbell Incline Press

Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.

One-arm-push-up

Tip: One-Arm Push-Up

Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.

Tip: Solid Walk-Out, Solid Squat

Five things to pay attention to before you do your first rep.

Partial-rom-vs-full-rom-triceps-extensions

Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

Tip: Lifters Shouldn't Go Keto

Ketogenic diets might work for endurance athletes, but lifters might want to look elsewhere for a diet. Here's why.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Tip: To Get Bigger, Get Stronger

You understand progressive overload, but are you really using it? Check this out.

Big Guys and Very Bad Advice

Want to build a buttload of muscle? Talk to a big guy. Well, maybe. Sometimes their training and diet advice just isn't right for you. Here's why.