The World's Largest Hardcore Training Site

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

Here's a new way to do the seated row and a favorite of NFL athletes.

Latest and Trending

For-push-ups-make-an-arrow

Tip: For Push-Ups, Make an Arrow

What's the best form for push-ups? Elbows close or elbows flared? Neither really. Instead, make an arrow. Here's how and why.

Tip: How Instagram Makes You Fat

Bodybuilders do it. Figure competitors do it. Action stars do it. And they're all sending the wrong message.

Tip: Two New Ways to Strengthen Your Core

Think the ol' ab wheel is tough? Try these more advanced variations.

Tip: The Juice That Boosts Athletic Performance

And it may even help you fight disease and live longer. Check it out.

Make-the-pull-through-a-better-butt-builder

Tip: Make the Pull-Through a Better Butt Builder

The pull-through is a great exercise for building glutes, but here are two ways to make it even better.

A-new-exercise-for-big-traps

Tip: A New Exercise For Big Traps

Most people have never tried this trap exercise. Try adding it to the end of your next trap-centered training session.

Tip: Make Your Pull-Ups Stricter and Tougher

If kipping your pull-ups is cheating, then this little trick is just the opposite. It'll make pull-ups even more challenging and keep your form tight.

Tip: Wall Slides for Pain-Free Pressing

Experiencing shoulder pain during overhead pressing? Use a foam roller and this simple warm-up to fix it.

The-motorcycle-row-for-bigger-lats

Tip: The Motorcycle Row for Bigger Lats

Shake up your back training with this exercise variation that really targets the lats.

Tip: Beware of Faux Pros

There are a lot of pros in the fitness field, but there are even more faux pros. Spot them and avoid them. Here's why.

Master-the-safety-squat-bar

Tip: Master the Safety Squat Bar

For many lifters, this specialty bar makes squatting much more effective. Here's how to use it.

Tip: A Good Diet Goes Goofy

It started out as a fine idea, at least for very overweight people, then things got weird.

Tip: Do This First When Training Calves

How you start your calf workout can make a big difference in the results you'll get. Always do this first.

Turn-the-muscle-up-into-a-muscle-builder

Tip: Turn the Muscle-Up Into a Muscle Builder

The muscle-up looks cool, but if you're using bad technique then it's just a trick. Here's how to make it into an effective exercise.

Tip: Your PR Isn't That Important

Are you strong enough?

Tip: Isolation Exercises vs. Big Lifts

What's best for muscle growth? Here are some insights.

The-most-common-deadlift-mistake

Tip: The Most Common Deadlift Mistake

This is an injury waiting to happen. Here's what to avoid and how to fix the problem.

Tip: Heavy Negatives & High-Rep Finishers

Combine these two methods for fast muscle growth. Here's how.

Tip: The Hybrid Chest Press for Hypertrophy

This combo exercise will nail every part of your chest. Check it out.

Safe-and-effective-behind-the-neck-pulldowns

Tip: Safe and Effective Behind-the-Neck Pulldowns

Yes, this is a safe exercise... if you do it right. Here's exactly how.

Master-the-extreme-range-split-squat

Tip: Master the Extreme Range Split Squat

Not only is this is a great exercise the lower body, it'll also improve your squat. Here's how.

Tip: Little Range of Motion, Big Muscles

Sometimes you have to break the rules to build muscle. Here's one example, plus a great way to build your chest.

Tip: An Easy Way to Stay Full and Lose Fat

The scientific way to increase satiation and reduce calorie intake. And it only takes about 20 seconds.

Tip: The 3-Point Push-Up Test

Want to get the most out of push-ups? Make sure you can pass this test.