The World's Largest Hardcore Training Site

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

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Latest and Trending

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Tip: The Nastiest Spot in Your Gym & Your Kitchen

Nothing wrecks your training faster than infections and food poisoning. Here's where you're picking up the bad bugs.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

The_deficit_deadlift

Tip: The Deficit Deadlift

Stand on a plate or study platform, then deadlift. This increases the range of motion, making it one of the toughest lifts out there.

Tip: Challenge Sets for Enormous Legs

Yes, this is gonna hurt. Badly. Take a look.

Tip: The Misinterpreted Ab Training Study

With all the talk these days about having a strong core, why do many lifters still have weak-ass abs? Here's part of the cause.

Tip: 3 Superior Mobility Drills for Lifters

Are your favorite mobility drills actually working? Try these proven alternatives.

Continuous-tension_dumbbell_bench_press

Tip: Continuous-Tension Dumbbell Bench Press

Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.

Tip: Fight Off Skin Cancer with this Cheap Drug

Sunscreen helps a little, but this stuff can ward off melanoma from the inside.

Foam-roller-thoracic-spine-extension

Tip: Foam Roller Thoracic Spine Extension

An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.

The-low-pulley-face-pull

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.

Tip: Choose Your Own Squat

You have permission to do any type of squat that feels right to you, no matter what the squat Nazis say. Here's why.

Tip: One Method to Fix Your Squat

There's a lot to pay attention to when you squat, but one training method gets everything working correctly. Check it out.

Partial-rom-vs-full-rom-triceps-extensions

Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Tip: To Get Bigger, Get Stronger

You understand progressive overload, but are you really using it? Check this out.

Tip: Protein Shakes – Are You Using Them Wrong?

Science says that if you drink your protein drink at a specific time you'll lose more body fat. Take a look.

Tip: Do Plastic Bars Lead to Greater Gains?

Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars.

Tip: Do This Before Every Upper-Body Workout

This simple drill will get your chest, back, and shoulders ready for the heavy stuff. Check it out.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: 3 Ways to Master the Mind-Muscle Connection

Get more muscle growth with internal focus of attention. Here's how.

Tip: 3 Ways to Sleep Like a Beast

One of the most influential factors in testosterone production is sleep quantity and quality. Here's how get some anabolic Z's.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Tip: No Training, No Carbs?

If your goal is to get shredded, should you have carbs on off days? Here's what a lot of bodybuilders do.