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Place your elbows on a bench and allow a bit of bending in the knees for better activation and results.

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Tip: Play the Long Game

The smart lifter's approach to training and nutrition programs.

Overhead-barbell-wrist-roller

Tip: Overhead Barbell Wrist Roller

The bench press and the overhead press require strong forearms and stable wrists. This bodyweight exercise helps with both.

Tip: Should You Do a Show?

Ready to get nearly naked and step onto the competitive stage? Probably not. Here's why.

Tip: A Very Different Way to Deadlift

This combo exercise is a real ball-buster. In a fun way. Check it out.

Iso-dynamic-alternating-bench-press

Tip: Iso-Dynamic Alternating Bench Press

Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.

Touch-and-go-box-squat

Tip: The Touch-and-Go Box Squat

Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.

Tip: Pros and Cons of CrossFit-Style Training

Does it push you to train harder, or does it end up being a competition that hurts you in the long run?

Standing-one-arm-cable-press

Tip: Standing One-Arm Cable Press

This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.

Banded-supine-row

Tip: Banded Supine Row

Improve your form and movement mechanics on all rowing exercises with this teaching exercise. Bonus: It boosts your bench press by teaching you lat engagement.

Tip: The 15 Second Core Workout

If you can do this exercise for 15 seconds per set, you're pretty awesome. Check it out.

One-arm-push-up-tutorial

Tip: One-Arm Push-Up Tutorial

Think of this as a whole-body pushing exercise. It'll even nail your core. Here's how to do it right.

Tip: How to Build Period Strength

Here's how women can use their menstrual cycles to boost muscle mass and get stronger.

Fix-your-power-clean-with-altitude-landings

Tip: Fix Your Power Clean with Altitude Landings

Here's how to use altitude landings to find the right stance for the power clean and perfect your form.

Tip: Find YOUR Perfect Squat, Not Someone Else's

Here's an easy way to discover your perfect squat position.

Supine-stir-the-pot

Tip: Supine Stir the Pot

This spine-friendly variation of the stir-the-pot exercise (normally done on a stability ball) fires up those deep core muscles often missed by most ab exercises.

Tip: Willpower is Skillpower

Here's what every lifter, dieter, and athlete needs to know about the Law of Psychic Entropy.

Tip: Front Squat Without Wrist Pain

These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.

4 Reasons Red Meat is Overrated

Since the dawn of strength training, lifters have opted for red meat, believing it conveyed strength and endurance. Here's why you might want to rethink things.

The-ring-muscle-up-overview

Tip: The Ring Muscle-Up, Overview

This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.

Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

Single-leg-hip-thrust-with-hip-shift

Tip: Single-Leg Hip Thrust With Hip Shift

Get greater glute activation with this hip thrust variation.

Hip-thrust-progressions

Tip: Hip Thrust Progressions

The hip thrust is one of the best glute-builders around, and there are many variations of it. Here's how to progress them right.

Two-bench-hip-thrust-leg-curl

Tip: Two-Bench Hip Thrust + Leg Curl

Build your glutes and hamstrings with just your bodyweight. Try this.