The World's Largest Hardcore Training Site

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

Build upper-back strength and improve your grip with this classic but almost forgotten exercise.

Latest and Trending

Tip: An Awkward Way to Get Ripped

It's kinda odd, maybe even politically incorrect, but science says it works. Check it out.

Tip: The Most Filling Foods

The best foods for losing fat are the ones that fill you up the most and keep hunger at bay. Here's the list.

Rack-deadlift-with-bands

Tip: Rack Deadlift With Bands

Build your upper back and lats while strengthening the lockout on your conventional deadlifts.

Do-high-tension-reps-for-big-delts

Tip: Do High-Tension Reps for Big Delts

With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.

2-reps-slow_-2-reps-fast

Tip: 2 Reps Slow, 2 Reps Fast

With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.

Tip: The Diet Food That Makes You Fat

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.

Press-lockout-from-pins-for-triceps

Tip: Press Lockout from Pins for Triceps

For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.

Build-triceps-with-this-drop-set

Tip: Build Triceps With This Drop Set

Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.

Tip: How To Do Every Rep of a Calf Exercise

To build calves, every single rep needs to have four steps. Here they are.

Strict-pause-pull-ups

Tip: Strict Pause Pull-Ups

Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.

The-hack-squat-drop-set

Tip: The Hack Squat Drop Set

Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.

Kyphosis-and-back-training

Tip: Kyphosis and Back Training

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.

Tip: Don't Let Exercise Kill Testosterone Levels

Stop exercise-induced drops in T with a tiny dose of this vitamin.

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.

Tip: A New Exercise for an Athletic Butt

Build a strong and powerful backside with this unique exercise that won't leave you sore for days.

Tip: Two New Ways Build Upper Body Strength

Get stronger overhead and add slabs of muscle to your shoulders with these advanced techniques.

How-to-do-proper-one-arm-push-ups

Tip: How to Do Proper One-Arm Push-Ups

The single-arm push-up is one the most complete exercises you can do... if you know how to do it right. Here's how it should look.

The-no-kettlebell-kb-swing

Tip: The No-Kettlebell KB Swing

The kettlebell swing is a great exercise. Here's how to do it without a kettlebell that's even better.

Can-you-handle-the-medball-tri-set

Tip: Can You Handle the Medball Tri-Set?

Hit your abs, triceps, and chest. All you need is a medicine ball.

Tip: The Pre-Squat Primer

Do this primer superset before you squat and you'll have the best workout of your life. Here's how to do it.

Try-the-weighted-single-arm-plank

Tip: Try the Weighted Single-Arm Plank

There's the standard plank exercise, the tougher one-arm plank, and then there's this – one of the toughest variations in existence.

The-seated-cable-shrug

Tip: The Seated Cable Shrug

Nail your middle and lower traps with this shrug variation.

The-t-bench-chest-press

Tip: The T-Bench Chest Press

This technique improves your bench press mechanics and pressing power. Here's how to do it.

Master-the-chin-up-shrug

Tip: Master the Chin-Up Shrug

Build your traps and upper back with bodyweight. Here's how.