The World's Largest Hardcore Training Site

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

Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.

Latest and Trending

The-touch-and-go-deadlift

Tip: The Touch-and-Go Deadlift

Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.

The-barbell-rollout-press-out

Tip: The Barbell Rollout Press-Out

As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.

Tip: The Exercise Most People Screw Up

Even many so-called experts teach it incorrectly. Let's set things straight.

Supinate-for-bigger-biceps

Tip: Supinate for Bigger Biceps

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

Trx-fallouts

Tip: TRX Fallouts

For this anti-extension core exercise, set up in a slight forward lean. Fall forward with no back sag. Shift your weight onto your heels to return to the start.

Try-the-overhead-carry

Tip: Try the Overhead Carry

Farmer's walks are great. Now take that idea to the next level with this loaded carry variation.

Tip: 3 Load Maximizing Tactics

Injured or rehabbing? You can still make gains using these lifting strategies.

Suspension-trainer-knee-tucks

Tip: Suspension Trainer Knee Tucks

Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.

Master-the-deadbug-core-exercise

Tip: Master the Deadbug Core Exercise

Keep your lower back flat. Completely exhale as you lower your legs and arms to the floor. Inhale on the way back up. Keep the non-moving limbs still. Add a band to ramp it up.

The 6 Most Hated Personal Trainers

Bad personal trainers can ruin a gym. Here's a list of the ones who should be beaten senseless with a battling rope.

The-paused-deadlift

Tip: The Paused Deadlift

Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.

Wrist-exercises-for-fighters-and-lifters

Tip: Wrist Exercises for Fighters and Lifters

Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!

Scrape The Rack For Growth

You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it.

Tip: Drink This Kind of Cow's Milk

Milk truly isn't good for some people. Now we know why.

The-8-strict-pull-ups-test

Tip: The 8 Strict Pull-Ups Test

Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

The Biggest Lie in Fitness

What's the single biggest lie in fitness and bodybuilding? We ask 10 experts. They don't pull any punches.

Tip: Do You Meet These 5 Fitness Standards?

Can you do all five of these things? You should be able to. Check the list.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

Tip: One Exercise for Triceps and Abs

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

The-plank-pull

Tip: The Plank Pull

Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Front-squat-bar-placement

Tip: Front Squat Bar Placement

Here's a great trick to use to get your bar placement right for front squats.