The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Latest and Trending

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

Programs For the Pull-Up Deficient

Suck at pull-ups? Then it’s time to fix that. Here’s how.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

Tip: The Right & Wrong Way to Do Weighted Push-Ups

Loaded push-ups with plates or bands are awesome... if you get the resistance in the right place. Here's what you need to know.

The Insulin Advantage

Control insulin and you'll control exactly what your physique looks like. Here's how.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Loose Skin: The Facts

Have you lost some fat? Awesome. But are you now stuck with some loose, sagging skin? Here's everything you need to know.

Ladies, 6 Reasons NOT To Compete

Bodybuilding stages are booming with herds of women. Are you planning to be one of them? Before you go any further, read this.

CrossFit and Steroids

A noted performance enhancing drug expert examines CrossFit and answers the controversial question: are top CrossFitters using PEDs?

Lifter's Elbow: The Cause & The Cure

Three common things you probably do in the gym that will wreck your elbows, plus a few smart tricks that'll fix you right up.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

Building a Big, Freaky Back

Hardcore advice on building a strong back that stands out in a crowd.

8 Secrets For Building Your Best Upper Chest

A developed upper chest will set your physique apart from the crowd. Here's how to build it.

How to Evaluate Your Protein Powder

With all the different protein scoring systems in use, you might need a little help in figuring out which ones are worthy of your wallet and taste buds.

Tip: 3 Ways to Build Consistency

If there's one answer to every question about getting bigger and stronger, it's this: be consistent. Here's how to do it.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.