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It's time to cast aside some outdated training ideas and start paying attention to the new science. Here's what you need to know.

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Tip: Your Social Media – Motivating or Nah?

Are your fitness posts and photos motivating people or de-motivating them? Check out this surprising new study.

Tip: Try This For Bigger Traps

Got a bit of a pencil neck? This shrug variation will get your traps to explode in no time.

4 Cool Fixes For Awkward Exercises

Some exercises just don't fit your body type. Others are hard to set up. Here's how to make those awkward exercises work for you.

One-arm-push-up

Tip: One-Arm Push-Up

Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.

Tip: The Naughty Appetite Suppressant

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

Tip: Here's Why Your Deadlift Stinks

Deadlift stuck? Then you're probably missing one important thing. Here it is.

Tip: Fire Up Your CNS For Better Lifting

Do a couple of these drills before you lift and you'll get the best workout you've had this year.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: The Deadlift and Carry Challenge

Combine two killer exercises and get better at just about everything. Take a look.

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: Do You Have a Hidden Infection?

Oral health is linked to overall health. If your gums bleed when brushing, bacteria and inflammation could be shortening your life. Here's how to kill it.

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.

Landmine-sumo-deadlift

Tip: Landmine Sumo Deadlift

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

Tip: Scars and Mobility – What You Don't Know

Got an old scar from an injury or surgery? Surprisingly, it can affect your mobility and athletic movement. Here's what to do.

Row_%e2%80%93_correct_range_of_motion

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.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

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Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

Tip: 6 Ways to Build Muscle While Dieting

What good is a diet if it eats away your muscle? Here's how to retain or even build muscle while losing fat.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.