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This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.

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7 Dumb Things Lifters Argue About

Lifters spend way too much time arguing about things that don't matter that much. Here are seven things lifters should accept and just move on.

10 Amazing Facts About Testosterone

Our favorite hormone has a long list of physiological peculiarities and a swashbuckling, character-filled history. Testicle transplants, anyone?

Tip: Spot Reduction That Works

Yes, it can work with the right type of training. The effect is small, but if you're fine-tuning your physique it'll make a noticeable visual difference.

The_50-rep_front_squat_challenge

Tip: The 50-Rep Front Squat Challenge

Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.

Tip: How to Fight Late-Night Cravings

Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat.

Bent-over-lateral-raise-back-extension-station

Tip: Bent Over Lateral Raise, Back Extension Machine

This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.

Tip: Reps & Techniques for Size Gains

Get back to the basics of hypertrophy training with these proven methods.

Tip: Do Something Fast Every Day

Everyone needs a little power and speed training, even bodybuilders. Here's why and how to slide it into your program.

Tip: Surprise! Red Meat Improves Health

Fire up the barbecue because science finds that red meat does the opposite of what doctors say it does. New info here.

Tip: Avoid Habit Profiteers

If you're trying to lose fat, keep your distance from these things.

Farmer's-walks-for-grip-strength

Tip: Farmer's Walks for Grip Strength

When doing loaded carries for grip strength, don't go fast. Focus on time under tension. Shoot for around a 30 meter walk.

Banded-single-leg-romanian-deadlift

Tip: Banded Single-Leg Romanian Deadlift

Add bands to this booty builder to get even better results.

Tip: An Unconventional Way to Improve Your Pull-Ups

Do more pull-ups and do them with more weight strapped to your body. How? Use this cool training method.

The-2-rope-face-pull

Tip: The Two-Rope Face Pull

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Tip: The Nastiest Spot in Your Gym & Your Kitchen

Nothing wrecks your training faster than infections and food poisoning. Here's where you're picking up the bad bugs.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Tip: Low Testosterone Can Lead to Early Death

Research shows that having lower than normal T levels can increase your risk of dying from ANY cause. Here's what to do about it.

The_deficit_deadlift

Tip: The Deficit Deadlift

Stand on a plate or study platform, then deadlift. This increases the range of motion, making it one of the toughest lifts out there.

Tip: Challenge Sets for Enormous Legs

Yes, this is gonna hurt. Badly. Take a look.

Tip: The Misinterpreted Ab Training Study

With all the talk these days about having a strong core, why do many lifters still have weak-ass abs? Here's part of the cause.

Tip: 3 Superior Mobility Drills for Lifters

Are your favorite mobility drills actually working? Try these proven alternatives.

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-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.