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Go through a full range of motion, then a quarter of the range of motion. That's one rep.

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Tip: 3 Superior Mobility Drills for Lifters

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

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.

Tip: The Protein First Diet Strategy

Simple, easy, satisfying, and it'll help keep those abs visible. Here's how it works.

Tip: Two Drills to Fire Up Your Backside

Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.

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.

The-gironda-45-degree-row

Tip: The Gironda 45-Degree Row

Without moving your hips back and forth, get a good stretch in the lats, then pull the bar into the lower abs.

The Polls: Sex, Drugs, and Abs

Check out what our fans think about ab training, sex, pro bodybuilding, kettlebells, steroids, and much more.

Tip: Try This For Bigger Traps

Got a bit of a pencil neck? This shrug variation will get your traps to explode in no time.

Tip: Two Squat Variations You Need to Try

Squat multiple times per week for best results, but be smart about it with these load and style variations.

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.

The_shoulder_push-up

Tip: The Shoulder Push-Up

This push-back variation focuses more on your delts than your chest.

Tip: Instantly Increase Upper-Body Mobility

Generate more power. Press, throw, and punch like a beast. Use this drill.

Hands-free-front-squats

Tip: Hands-Free Front Squat

This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.

Tip: A New Way to Build Your Hammies and Glutes

Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.

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.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Tip: The Naughty Appetite Suppressant

This substance has a bad reputation, but it's relatively safe for mild metabolism boosts and appetite suppression.

Cable-side-bend

Tip: Cable Side Bend

People do this exercise with a dumbbell, but you'll get better results with an angled low cable.

Tip: Do Plastic Bars Lead to Greater Gains?

Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

Tip: Advanced Tactics for Advanced Deadlifters

To improve your deadlift, use a combo of strength-skill work and progressive range of motion training (PRM). Here's how.

Tip: Adaptive Resistance: What You Need to Know

Is it time for you to dump a favorite exercise and switch it for something new? Answer these three questions and you'll know.

Tip: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Multi-contraction-drop-set

Tip: Multi-Contraction Drop Set

Turn on the pecs with this drop set to make subsequent pump work more effective.