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Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

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Elevate_your_deadlift

Tip: Elevate Your Deadlift

Here's how (and why) to use block pulls to boost your deadlift strength.

5 Studies to Fire Up Your Diet

Spankin' new studies about junk food, motivation, and diet psychology to help you get ripped and stay that way.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Warm-up-with-multi-directional-plate-lunges

Tip: Warm-Up With Multi-Directional Plate Lunges

This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts.

Pull-Ups Vs. Chin-Ups

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.

The Core Training Reality Check

Let's bust three ab training myths, test for real abdominal strength, and learn the best way to build a strong, athletic core.

  • Abs
  • 5 Killer Trap-Bar Deadlift Variations

    The trap bar is now considered must-have gym equipment. Here are some cool variations to help you get the most out of it.

    The 7 Most Important Lifts

    Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

    The-suitcase-lunge

    Tip: The Suitcase Lunge

    Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.

    The 6 Foundational Movement Patterns

    To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

    Supinate-for-bigger-biceps

    Tip: Supinate for Bigger Biceps

    Want bigger arms? Do the twist: supinate at the top. Here's how.

    Master-the-sliding-lunge

    Tip: Master the Sliding Lunge

    Use this technique to make your regular barbell and dumbbell lunges work even better.

    The Best Training Method You're Not Using

    This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

    The 4 Best Ways to Lunge

    The regular ol' forward lunge is actually the least effective. Check out these superior variations for leg strength.

    The "Can't-Believe-It's-a-Diet" Diet

    An easy, week-long diet to quickly drop the pounds you've gained from your social isolation.

    Tip: Do the Step-Through Lunge

    Walking lunges, backward lunges, static lunges... you've tried them all. But we bet you've never tried this. Check it out.

    Dips: You're Doing Them Wrong

    Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

    Overhead Press Your Body Weight

    Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

    Knee-Friendly Quad Builders

    Friends don't let friends wuss out on leg day. Even if you have knees like young Forrest Gump, you have options.

    Tip: The Full Body Burner

    Build your back, legs, and heart with this versatile athletic exercise.

    Lunges: You're Doing Them Wrong

    There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

    Tip: Prevent Knee Injuries With Proper Tracking

    For squats and lunges, pay attention to your pinky toe. Really. Here's why.