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This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.

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Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

Lateral-lunge-hold-with-spinal-rotation

Tip: Lateral Lunge Hold with Spinal Rotation

This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.

Rope-pulldowns-for-lats

Tip: Rope Pulldowns for Lats

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.

Tip: How to Train for Brain Gains

Can you build muscle as well as brain power? Yep. Here's the type of training that has the most neuroprotective effects.

Tip: How to Naturally Control Anxiety

Anxiety sucks, but the side effects of anxiety drugs can ruin your workouts. Here's a natural way to calm the heck down.

Tip: Bicep Training for Powerlifters & Strongmen

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

Tip: The Squat Machine That Actually Works

Master the belt squat, build your legs, and boost your regular squat and deadlift numbers. Here's how.

The-inverted-pull-up

Tip: The Inverted Pull-Up

Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder.

Tip: A Crazy New Way to Bench Press

Build a better chest, protect your shoulders, and boost your regular bench press with this unique exercise.

Tip: The 5 Deadlift Commandments

Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.

Tip: The 5 Squat Commandments

How much should you be able to squat? That info and more here.

Tip: 4 Extended Set Techniques for Size Gains

Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.

Wide-ring-flyes

Tip: Wide Ring Flyes

Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.

Rotational-lunge-swings

Tip: Rotational Lunge Swings

Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.

The-steinborn-squat

Tip: The Steinborn Squat

Back in the day, strongmen didn't have squat racks, but they did have crazy-strong cores. This is why, and it's still a good exercise today.

Squat-stance-deadlift-with-eccentric-isometrics

Tip: Squat Stance Deadlift with Eccentric Isometrics

Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.

Tip: Eat Flourless Chocolate Cake

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

Tip: A New Kind of Food Log

Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun.

Off-bench-oblique-hold-with-pulse

Tip: Off-Bench Oblique Hold with Pulse

There's more to core training than crunches. Try this anti-lateral flexion exercise.

Tip: Master Push-Ups With Frankenstein Holds

Correct your ugly, injury-causing push-up technique with this drill.

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

Tip: Don't Be a Gym Creeper

Are you the resident d-bag in your gym? Find out here.

Instantly-improve-your-squat

Tip: Instantly Improve Your Squat

The magic word is pre-tension. Here's how to turn it on and how it'll improve your squat fast.

The-deadlift-jump-for-power-development

Tip: The Deadlift Jump For Power Development

Can't do a power clean in your lame gym? Try this.