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Build your upper body and improve your overall athleticism with this crazy-looking exercise. Here's how.

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Tip: Fix Your Dumbbell Row to Build More Muscle

Don't pull the dumbbell straight up. Instead, use a dragging J motion. Watch this video.

Tip: Get Strong Glutes with Mechanical Drop Sets

If this doesn't give you a great athletic butt, nothing will. Check out the workout.

Tip: Take the 4-Minute Front-Squat Challenge

If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass. Check it out.

Tip: Stop Shoulder Injuries with Spiral Loading

Here's how to prevent wrecked shoulders by getting your setup right.

Tip: Squeeze Your Glutes for Better Abs

Contracting the glutes during ab-wheel rollouts works the core musculature harder and fires up the abs.

Tip: Change Your Grip for a Stronger Overhead Press

These two simple tweaks can boost pressing strength for bigger, stronger delts. Check 'em out.

Tip: Do This to Make Push-Ups More Effective

Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.

Tip: Do Harder, Fewer Reps for Great Abs

Recruit more muscle by tensing hard before every rep of an ab exercise.

The Truth About GMOs

Billions of genetically modified (GM) foods have been eaten over the last few decades with no problems. Then why is everyone so afraid? Find out here.

The Number One Coaching Mistake

Athletes need to be strong to dominate the competition. Ironically, some strength coaches put strength on the backburner. Here's where they're going wrong.

How to Prevent CrossFit Injuries

Injuries are progress-killers, and CrossFitters are racking them up. The best way to stop them is to prevent them. Here's how.

5 New Ways to Use a Foam Roller

Think your foam roller is just for warm-ups and mobility? Think again. How to use it to build muscle and get stronger.

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Mark Dugdale "I Go to War!" Video

Check out Mark Dugdale in the new Biotest commercial, and let us know what you think.

Mental Strategies for Getting Results

Stop standing in your own way. These psychological tricks will help you reach your performance and physique goals.

4 Training & Diet Arguments: Resolved!

The scientific facts about machines vs. free weights, calorie quality vs. quantity, hard work vs. genetics, and high volume vs. heavy weight.

Finding Flow: How to Get in the Zone

Reach your physique goals faster. Smash personal records. Make other teams fear you. How? Tap into the flow state. Here's how to do it.

The Truth About Alkaline Diets

There's a trendy diet that claims your favorite foods are too acidic and causing a host of problems, including muscle loss. Here's the real science.

6 Ways to Bring the Pain

Increase time under tension and trigger new muscle growth with these six lethal combinations of compound and static exercises.

Maybe All You Need Is Lifting

Warm-ups, mobility work, stretching, foam rolling, conditioning... do you even lift, bro? And do you really need all that stuff?

Mobility Drills and Foam Rollers Suck

Ok, they don’t totally suck, but there are other ways to improve stability and range of motion. All you need is a bar and a dip belt. Check this out.

Burn Reps for Anabolic Growth

To extend time under tension and trigger key anabolic responses, do “burn reps” at the end of a set until you have nothing left in the tank.

4 Cracks in Your Programming

Too often, advanced lifters allow small errors to slip through the cracks of an otherwise tight program. Here's how to fix them.

Skinny Kid to Pro Bodybuilder: Amit Sapir

Born in Israel but he was raised on T Nation, Amit Sapir has gone from knowledge-hungry teenager to IFBB pro bodybuilder.

8 Exercise Variations for New Growth

Trigger muscle growth with challenging variations of the chin-up, push-up, dip, and more!