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Bring up your rear delts, rhomboids, and external rotators with this movement.

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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: This Makes Men More Attractive

Research shows that one physical trait makes a man more attractive to women and more likely to get married. Check this out.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: The Naughty Appetite Suppressant

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

Tip: Slow Down, Get Huge

Lower slowly to fix your form and up your gains. Here's why.

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: Gains Stopped? Do Less, Not More

A new study shows the shocking effects of overtraining. Check this out.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Tip: Do You Have a Hidden Infection?

Oral health is linked to overall health. If your gums bleed when brushing, bacteria and inflammation could be shortening your life. Here's how to kill it.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Tip: The Right Way to Crunch

The stability ball crunch is a good exercise, but most people screw it up. Here's how to do it right for best results.

Tip: Rethinking the Fasting Trend

I believed in intermittent fasting, gave it a fair shot, then changed my mind about it. Here are the big drawbacks to fasting.

Modified-reverse-hypers

Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

5 Lifts That Beat Traditional Benching

If the bench press is a battlefield for your shoulders, wrists, and elbows, it's time for a change. Try these, build your chest, and keep your strength.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.

Tip: 5 Foundational Steps to Training Success

Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.

Reverse-lunge-from-step

Tip: Reverse Lunge from Step

This knee-friendly variation is great for your quads, glutes, and hamstrings.

Tip: The Complete Chest Exercise

This pressing variation trains both functions of the chest for complete pec development. Check it out.

Tip: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

Back-raise-for-erectors

Tip: Back Raise for Erectors

Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.

10-and-2-stationary-lunge

Tip: 10 and 2 Stationary Lunge

Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

Tip: The Best Bench Press for Athletes

Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.

Make Any Workout Better, Instantly

Here are six adjustments you can make to any workout program to make it more successful.

Tip: The Art of the Batch Prep

Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.