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This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.

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Tip: Paused vs. Touch-and-Go Deadlifts

There's a time and place for each style. Here's what you need to know.

Tip: Eat Ice Cream, Stay Lean. Really.

A new type of ice cream that's actually fairly healthy. Check it out.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

Fix-your-reverse-flyes

Tip: Fix Your Reverse Flyes

Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Pinwheel-curl

Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

The 6 Toughest Drop Set Workouts

Regular lifters do regular sets. Ambitious lifters do drop sets. Crazy mothers do mechanical drop sets. Be a crazy mother. Here's how.

7 Smarter Exercises for Delts, Abs & Legs

Here's how to upgrade some of your favorite exercises to make them even more effective.

Stability-ball-neck-bridges

Tip: Stability Ball Neck Bridges

Protect your neck. Here are some great exercises for athletes to build and strength the neck.

Lift Hard, Lift Smart, Recover Faster

Joints hurting? CNS fried? Here's how to intelligently train the bench, deadlift, and squat to keep the gains coming.

Tip: Master the Behind-the-Neck Push Press

This safer way of pressing behind the neck is also a powerful shoulder builder. Check it out in action here.

Tip: The 5 Principles of Arm Training

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

Straight-bar-dips

Tip: Straight Bar Dips

This dip variation not only looks cool, it teaches you to perfect your form and prevent sag on regular dips. Hits your core too.

Tip: Carbs Aren't Essential But You Need Them

Here are the three things you need to know to get your carb intake just right.

How-to-do-chain-dips

Tip: How to Do Chain Dips

Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.

Tip: The Truth About Catch-Up Sleep

Does sleeping in on weekends help you make up for poor weekday sleep? Or does it just make you fatter? Science has taken a look.

300-pound-clean-complex

Tip: 300-Pound Clean Complex

This complex (a series of exercises using the same weight) consists of a 1 clean deadlift, 1 hang clean, 2 front squats, and a jerk.

Tip: The Total Back Exercise

If you want a big back and a scary deadlift, this should be a staple in your lifting program. Check it out.

Sled-pull-complex-2

Tip: Sled Pull Complex 2

This conditioning finisher combines unilateral dumbbell movements with sled work. And yes, it'll get you shredded.

Boot-camp-workout

Tip: Boot Camp Workout

Behind the scenes at one of T Nation's boot camps. Tons of workout ideas and training tips here.

Tip: Strong Grip, Mobile Wrists

Fix your wrist and hand mobility issues to make front squats, push-ups, and Olympic lifts easier.

Dynamic-90-90-paused-reverse-lunge

Tip: Dynamic 90-90 Paused Reverse Lunge

Build your legs, set your lungs on fire, and improve hip mobility with this exercise.

One-arm-cable-row

Tip: One-Arm Cable Row

Supplement your barbell and dumbbell rows with this great back training variation that also hits the core and even the glutes.

Tip: Are You Ready to Eat Bug Protein?

Protein powders made from insects are getting more popular. Here's what you need to know.