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Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

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Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

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Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

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Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

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Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.

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Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.

Tip: The Forbidden Food for Healthy Hearts

People were once told to avoid this food. No more. In fact, eating a few of them every day is good for your ticker.

The Right Diet for Your Personality Type

Your fat loss diet will fail if your nutrition plan doesn't match your personality and mindset. Find your type here.

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Tip: Smith Machine BOSU Ab Crunch

Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.

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Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

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Tip: Deficit Semi-Sumo Deadlift

This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!

Tip: The Complete Ab Exercise

This movement builds core strength, nails the abs, and even hits those hard-to-reach serratus muscles.

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Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

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Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Tip: Cardio for Very Big Lifters

How does one of the world's strongest bodybuilders and powerlifters do cardio? You may be surprised.

Tip: Go Heavy to Retain Muscle

Here's why doing high reps during diet phases can backfire, and why it's best to keep it heavy even when cutting.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

Tip: Master the Hip Clean

Here's a great movement for the beginner Olympic lifter or for anyone who wants to build some impressive traps.

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Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

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Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.

Tip: 3 New Ways to Use This Machine

It's not just for back. Check out these muscle-building exercise variations.