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Seated-cable-rows-with-iso-holds

Tip: Seated Cable Rows with Iso Holds

Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.

Reverse-bench-press

Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

Tip: Strong Legs, No Knee Pain

Use this exercise pairing to build your legs without the knee pain.

Tip: Do This Medball Exercise Before Squats

Get your central nervous system ready for heavy squats by doing this simple exercise first.

Tip: Bad Ankles, Bad Squat?

What are your ankles doing when you squat? It's important. Here's why.

The Polls: Sex, Drugs, and Abs

Check out what our fans think about ab training, sex, pro bodybuilding, kettlebells, steroids, and much more.

Tip: Better Barbell Rowing

What to do before you ever lift the bar, plus some great advice about form.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

The Most Dangerous Nutrition Myth

It's something most of us fall prey to every day, but it can wipe out the benefits of exercise and worse, ruin our health.

Tip: The Naughty Appetite Suppressant

This substance has a bad reputation, but it's relatively safe for mild metabolism boosts and appetite suppression.

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: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Tip: Want Bigger Quads? Do High Reps.

There's a time to go big or go home, but not for quadriceps isolation. Here's why.

Tip: Do 10-Plus Reps for Upper Back

Here's why you should train upper back often and with higher reps, along with the best exercise choices.

Tip: 3 Ways to Master the Mind-Muscle Connection

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

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

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Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Single-arm-bottoms-up-kettlebell-waiter's-walk

Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

Tip: The Cure for Functional Weak Links

Every lifter needs more rotational work in his programming. Try this exercise.

The_burpee_and_reverse_lunge_combo

Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

Tip: Supersize Your Weight Stack

Here's a nifty trick that lets you easily slap on 10, 25, or 35 pounds to a cable weight stack.

Neutral-grip_dumbbell_triceps_extension

Tip: Neutral-Grip Dumbbell Triceps Extension

Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.

Tip: Next Level Push-Ups

This advanced style of push-up is not only a great upper-body builder, it's a good alternative to use when your shoulders are acting up.