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Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.

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Close-grip-floor-press-with-chains

Tip: Close-Grip Floor Press With Chains

Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.

Tip: A Better Way to Lunge

This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out.

Compound-set-combo-curls

Tip: Compound Set Combo Curls

Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.

Tip: Trigger Homeostatic Disruption, Sometimes

Here's a lesson we can learn from CrossFit, with caution.

Tip: Two Tricks for Perfect Squats

Here's how to quickly fix your ugly squat and perfect your form.

The-banded-shoulder-press

Tip: The Banded Shoulder Press

Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.

Banded-ghr-sit-ups

Tip: Banded GHR Sit-Ups

Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.

Tip: Do the Opposite

In training and in life, the majority seldom gets it right. Maybe it's time to do things differently.

Tip: The Side Stretch You Should Be Doing

Do this oblique stretch before and after training and feel awesome. Check it out.

The-child's-pose-for-athletes

Tip: The Child's Pose For Athletes

Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.

Tip: Fake Natties Are Unethical Losers

Time to call out those punks who can't handle playing by the rules.

Tip: Get Your Head Out of Your Science-Butt

Stop panicking about natural and unnatural chemicals in food. Here's why.

The-standing-barbell-rollout

Tip: The Standing Barbell Rollout

A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.

Tip: The Top 3 Myths About Testosterone

It's time to dispel some of the media scare stories you've heard about testosterone replacement therapy.

Trigger-point-technique-for-posterior-shoulder

Tip: Trigger Point Technique For Posterior Shoulder

Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.

Tip: Do Steroids Make You Ignorant?

These are the drawbacks most people never talk about. So let's talk about them. Read this before you hit the needle.

Face-pull-with-underhand-grip

Tip: Face Pull With Underhand Grip

Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.

Tip: A Common Mistake That Kills Your Gains

We all do it, but we'd make a lot more progress if we didn't. Check it out.

The 4 Mandatory One-Legged Exercises

Want to get strong in the big lifts? Want to stay uninjured? Master these four unilateral exercises.

Tip: How to Stay Lean and Still Build Muscle

Seven simple tips to help you build muscle without packing on the fat.

Coconut Oil: Health Food or Heart Killer?

Coconut oil went from superfood to serious concern for the American Heart Association. They say it clogs the arteries. Are they right? Here's the real story.

Squat-calf-raise

Tip: Squat + Calf Raise

Use this exercise combo with higher reps (8 or more) to build your calves and boost athletic performance.

The-dead-start-bench-press

Tip: The Dead-Start Bench Press

Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.

Tip: Get Killer Workouts With This Plant Oil

Increase work performance by up to 50% with this inexpensive oil.