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Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

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Tip: Improve Your Deadlift, Spare Your Low Back

This primer superset teaches you to deadlift correctly, allows your CNS to recover, and it's easy on your aching joints. Check it out.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

Tip: Paused vs. Touch-and-Go Deadlifts

There's a time and place for each style. Here's what you need to know.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Tip: Do Your Workout Backwards

Tomorrow, do your workout as planned but reverse the order of the exercises. Here's why.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

Tip: Build Your Back by Stretching Your Pecs

Do this drill before training your back. It'll fix those tight pecs which make it difficult to recruit your upper back muscles.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

Tip: The 2 Minute Chin-Up Test

Find out how strong your biceps and lats really are.

Fix-your-reverse-flyes

Tip: Fix Your Reverse Flyes

Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Tip: Squat This Far Down for Best Results

Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.

Pinwheel-curl

Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

Straddle-hip-belt-squats

Tip: Straddle Hip Belt Squats

Think of this as a T-bar row, but for your legs. It will smoke your quads.

Cable-hip-belt-squats

Tip: Cable Hip Belt Squats

Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.

Tip: Drop the Fat, Chase Relative Strength

Don't settle for being fat and strong. Here's why relative strength should be one of your goals.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

Stability-ball-neck-bridges

Tip: Stability Ball Neck Bridges

Protect your neck. Here are some great exercises for athletes to build and strength the neck.

Tip: What You Don't Know About Overtraining

Are you overtraining? That depends a lot on one important factor. Check it out.