The World's Largest Hardcore Training Site

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

Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.

Latest and Trending

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Tip: Step Up and Compete

Studies show how competition allows you to achieve things you couldn't have otherwise. Check this out.

Tip: Squat This Far Down for Best Results

Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.

Pinwheel-curl

Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

Straddle-hip-belt-squats

Tip: Straddle Hip Belt Squats

Think of this as a T-bar row, but for your legs. It will smoke your quads.

Tip: The Breathing Squat Challenge

Force new leg growth with this classic training method. Here's how to do it.

The 6 Toughest Drop Set Workouts

Regular lifters do regular sets. Ambitious lifters do drop sets. Crazy mothers do mechanical drop sets. Be a crazy mother. Here's how.

Tip: The Power of Urgency and Accountability

You need to feel the pressure to find your true potential. Here's why and how to do it.

Cable-hip-belt-squats

Tip: Cable Hip Belt Squats

Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.

No-straps-dumbbell-row

Tip: No-Straps Dumbbell Row

This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.

Tip: Drop the Fat, Chase Relative Strength

Don't settle for being fat and strong. Here's why relative strength should be one of your goals.

7 Smarter Exercises for Delts, Abs & Legs

Here's how to upgrade some of your favorite exercises to make them even more effective.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

Stability-ball-neck-bridges

Tip: Stability Ball Neck Bridges

Protect your neck. Here are some great exercises for athletes to build and strength the neck.

Tip: Ditch This Exercise

There's a much better way to train the core and obliques. Take a look.

Cable-stack-wrist-roller

Tip: Cable Stack Wrist Roller

Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.

Power-rack-wrist-rolling

Tip: Power Rack Wrist Rolling

Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.

Tip: The 20 Reps Method for Strength

Forget counting sets. Instead, think about weight and total reps. Here's why and how to do it.

Lift Hard, Lift Smart, Recover Faster

Joints hurting? CNS fried? Here's how to intelligently train the bench, deadlift, and squat to keep the gains coming.

Pinch-grip-strength

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.

The-best-way-to-do-flyes

Tip: The Best Way to Do Flyes

Make this exercise work even better for pecs. Here's how.

Tip: A Better Way to Build Forearms

Wrist curls stress the tendons and don't work very well. Here's a better option.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.