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To build a topographic back, you need more than lat exercises. Here's what you're missing plus two exercises to target those muscles.

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Tip: Alkaline Water Doesn't Completely Suck

The ads for alkaline water say it'll cure everything. It can't, but there's at least a grain of truth behind it.

Tip: Master the Pendulum Pull-Up

Build your upper back with a twist on this classic bodyweight exercise.

Tip: Tall? Squat Like This

If you're on the lanky side, this is a better leg builder than the back squat.

Tip: Pull Your Way to Growth

Maximize the pump and guarantee growth with this mechanical drop set.

The Truth About Cheese

They say cheese raises your cholesterol, leads to high blood pressure, and makes you fat. Here's what science says.

Tip: The Glute Exercise for Athletes

Yeah, yeah, it'll make your butt look good too. Check it out.

6 Meathead Myths – Debunked

Many lifters still believe them. Do you? Find out here.

Tip: Change Your Attitude About Achy Joints

Think achy joints are a good reason to sit out another workout? Screw that.

Tip: The Push-Up Variation You've Never Tried

Improve shoulder stability and athletic performance with this advanced push-up variation.

Tip: Over 40? Build Your Work Capacity

And it doesn't have to take hours. Here's why you need to get your heart and lungs working now.

Tip: Are Protein Shakes Really Bad For You?

The lay press says to lay off protein shakes. Here's the truth.

Tip: Make Metabolic Drive Snickers Bars

Build your own protein bars that taste like candy bars. No oven required. Get the easy recipe here.

Tip: Nail Both Heads of the Biceps With This

Here's a drop-set workout guaranteed to trigger new muscle growth.

Tip: Sleeping With a Steroid User

Would a female fail a drug test after canoodling with an anabolics-using bodybuilder? Here's the scientific answer!

Tip: Should Kids Specialize In Sports?

Some parents believe in early specialization. Are they right? Info here.

Stuff We Like – Snacks 1

We tested dozens of physique friendly on-the-go snacks. Here are our favorites and where to get them.

Glute-ham-raise

Tip: Glute Ham Raise Machine

Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement.

Tip: The Strength Athlete's Mistake

This common error makes it harder to set squat and deadlift PR's, and it may even leave you injured.

Chest-supported-row-machine

Tip: Chest-Supported Row Machine

Barbell and T-bar rows are great, but if you're also deadlifting and squatting, they can overwork the low back. Try this to give it a break.

Tip: Get Mom and Dad To Eat More of This

This is potentially the greatest gift a son, daughter, grandson, or granddaughter could ever give to their aging parents or grandparents.

3 Dumb Rules That Don't Apply Anymore

Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.

Tip: Make Your Own Protein Bars!

Use this easy recipe to whip up your own portable protein. No oven required.

10 Overcomplicated Things Trainers Say

Gym jargon is getting out of hand as trainers try to rebrand simple exercises and training concepts. Let's cut through the crap.

Tip: Try This Weird Rep-Rest Scheme For Arms

Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.