The World's Largest Hardcore Training Site

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

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

Latest and Trending

Squat Mechanics: A Deep Analysis

It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

The 4 Best Ways to Lunge

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

Tip: Replace the Leg Extension

There's a better exercise to target your quads. Check it out.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

The 14 Toughest Ways to Plank

Ordinary planks don't do much, but these 14 tough variations will blast the abs, bullet-proof your back, and fix your posture. Check 'em out.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

The Secret to a Bigger Bench Press

Advanced lifters know that leg drive is key for hitting a new PR on the bench. Here are 5 tips to maximize it.

The 11 Laws of Athletic Muscle

Make the most of your gains by training like an athlete. Build muscle that performs as good as it looks. Here's how.

The Best Way to Keep Getting Stronger

Strength gains stalled out? Use this powerful progression method to build stronger muscles and tendons so you'll never plateau.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

The Deadlift's Dirty Secret

Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type.

Kroc Row Vs. Pendlay Row

If you want a big back, the Kroc row and the Pendlay row are the biggest, baddest rows on the planet. But which one will build more strength and grow more muscle?

7 Things to Steal From Competitors

Get a body that reflects your hard work by picking up a few tips from bodybuilders, figure athletes, and other physique competitors.

In Defense of Deficit Deadlifts

Is the deficit deadlift a dangerous exercise, or is it a safe way to build super strength? Answer here.

Master the Reverse-Grip Bench Press

Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.

Conditioning When the Weather Stinks

Being in shape isn't about sporting “ripped abz,” it's about being physically capable of being a man. Here's how to get there when the weather ain't cooperating.

Maximize Protein Synthesis

Building muscle boils down to getting on the right side of the protein synthesis balance sheet. Here's how to do it.

5 Drills That Are Better Than the Prowler

You say you can't afford a Prowler? Not to worry; there are several low-tech alternatives you can use that might even be better than the Prowler.

The Truth about Training Frequency

How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

The Truth About Bodybuilding Genetics

Genetics do matter. But how much?

12 Weeks to a Better Deadlift

To many in the iron world, how much you can deadlift is the ultimate status symbol. Here's a solid three-month plan to get you on the road to deadlifting respect.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.

Programs For the Pull-Up Deficient

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