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Do this drill before training your back. It'll fix those tight pecs which make it difficult to recruit your upper back muscles.

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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.

No-straps-dumbbell-row

Tip: No-Straps Dumbbell Row

This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.

Tip: Drop the Fat, Chase Relative Strength

Don't settle for being fat and strong. Here's why relative strength should be one of your goals.

Tip: The Unexpected Effect of High-Protein Diets

Research shows that protein does more than just help with muscle growth. Check it out.

Tip: A Better, Stricter Way to Barbell Row

Better results, less risk of injury. Try this unique and effective back exercise.

Tip: The Biceps Exercise for Powerlifters

Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.

Tip: Hit the Deep Core Muscles

If you want great abs that also bulletproof your body against injury, you have to go deep. Try these three moves.

Tip: Two Truths About Training

To stay motivated in the gym, you need to know the truth about training and making progress. In fact, you need to know two truths.

Stressed? Train Like This, Make Gains

Consistency is good. But consistent lifting paired with life stress will halt your progress. Here's how to train so you can still make gains.

Tip: The Toughest Bench Press of All Time

Master this lift and you'll dramatically increase your upper body strength. Take a look.

Barbell-quad-set

Tip: Barbell Quad-Set

Use this complex as a workout finisher to build your arms and shoulders.

Tip: Insulin Sensitivity and Protein Pancakes

Breakfast, early morning workouts, and individual differences. Here's what you need to know.

The-2-round-upper-body-warm-up

Tip: The 2 Round Upper-Body Warm-Up

This quick warm-up will you get you ready for just about any type of upper body training.

3-bench-press-grips

Tip: 3 Bench Press Grips

Here's how to choose the right grip for your goal and the pros and cons of each.

Loosen-up-stiff-shoulders-in-2-minutes

Tip: Loosen Up Stiff Shoulders in 2 Minutes

Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.

Triceps-of-death

Tip: Triceps of Death

This is a brutal triceps builder. Start with a 2-board close-grip press for 5 reps, then a 3-board for 5 reps, then a 5-board for max reps. The shortening ROM allows you to fatigue and keep going.

Tip: 3 Tips Newbies Don't Want to Hear

Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

The-scrape-the-rack-triceps-extension

Tip: The Scrape The Rack Triceps Extension

Apply pressure against the rack throughout to really build the long head of the triceps.

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.

Tip: The 4 Keys to Bigger Triceps

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

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: The One Exercise You Need to Do More Often

It improves posture, shoulder health, and much more. Check it out.

Tip: The Most Challenging Core Exercise

Abs. Chest. Shoulders. Lats. This tough exercise hits them all. Can you do it?

Roll-your-upper-back-right

Tip: Roll Your Upper Back Right

Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.