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After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

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Tip: Isolate with Fisherman Rows

Here's a better way to do dumbbell rows.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: Do the Dead-Stop Row for a Bigger Back

You already know you need to "row to grow" but you've probably never tried this effective row variation. Check it out.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

3 Ways to Power Up Your Glutes

Build superhero legs and glutes by combining three powerful cues while squatting or deadlifting.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Tip: How to Build a Professional Butt

Isometronics will turn your peach into a pumpkin, fast! Here's what to do.

You Can't Prove That!

Trainers and diet experts are often years ahead of scientific research. Here, six experts share their unproven (but probably correct) theories.

Red Meat: Not So Good For You... Unless

Here are ten ways to bulletproof your meat and protein intake in general so you can turn ignore all the contradictory reports.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Stuff We Like – Snacks 1

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

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

Tip: Do Zottman Curls for Bigger Biceps & Forearms

Build biceps and forearms with this challenging exercise. Check it out.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.