The World's Largest Hardcore Training Site

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

A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.

Latest and Trending

Shoulder-rotations-on-the-trx

Tip: Shoulder Rotations on the TRX

Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

Over-and-backs

Tip: Over and Backs

It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.

Handcuffs

Tip: Handcuff Drill

Improve your shoulder mobility with this drill.

6_reeves-grip_trap_bar_exercises

Tip: 6 Reeves-Grip Trap Bar Exercises

Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.

Tip: The Ultimate Shoulder Warm-Up

Grab a light band and run through this clever drill. Your shoulders will feel amazing and you'll be ready to smash the heavy weights.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Tip: HIIT It or Quit It?

Is high-intensity interval training really superior to longer cardio workouts? Here's the science.

The-neutral-grip-shoulder-press

Tip: The Neutral-Grip Shoulder Press

This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.

Tip: Walk This Way to Burn More Fat

A simple, stress-reducing way to burn more calories when you walk.

Accentuated_crunches_on_the_bench

Tip: Accentuated Crunches on the Bench

Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.

Overhead-press-from-pins

Tip: Overhead Press From Pins

This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.

Tip: Real Experts vs. Self-Proclaimed Experts

Looking for a training or diet coach? Here's how to pick a good one and spot the fakers.

Tip: Machines for Functional Fitness?

Sure, free weights are generally better, but not for everything. Even CrossFitters can benefit from them. Here's how.

Tip: 9 Annoying Things in the Fitness Community

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

Tip: The Italian Tune-Up

A fast metcon workout that melts fat and builds muscle. Works with cycling, running, or ropes. Check it out.

Pistol-squat-hold-with-leg-exchange

Tip: Pistol Squat Hold with Leg Exchange

Already good at pistol squats? Showoff. Now try this advanced variation.

Tip: Skinny Guys with Fat Guy Problems

Those naturally lean guys who can eat anything without getting fat are still at risk of killer diseases. Here's the common food that's causing it.

7 Dumb Things People Say About Nutrition

You probably hear these misguided remarks about nutrition every day. In fact, you may even be saying them yourself.

Tip: Carb Cycling and the Right Amount of Cardio

Reach the next level of physique development without driving yourself nuts. Here's the simple plan.

Stay Strong All Workout Long

Use this smart training method to ignite your CNS and blast through your workouts.

The-duck-lunge

Tip: The Duck Lunge

Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

Neutral-grip-single-arm-dumbbell-bench-press

Tip: Neutral Grip Single-Arm Dumbbell Bench Press

If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.

Tip: The Butt Pump Workout

Add these finisher exercises to the end of leg day and build glutes that won't quit.