The World's Largest Hardcore Training Site

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

Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.

Latest and Trending

Tip: Master the Feeder Set

It's not a warm-up set, and it's not a work set either. It's that all-important set in between. Here's how to do it.

Tip: You're Overfed But Undernourished

Vitamin and mineral deficiencies in America are astonishingly high, with over 90% of us lacking in at least one mineral.

Tip: Axial Loading – What You Need to Know

You need it, but it can also wreck you as you accumulate more years under the bar. Here's how to manage it.

Slow-tempo-pull-aparts-for-reps

Tip: Slow Tempo Pull-Aparts for Reps

Slow down your reps and the pull-apart can become a muscle builder.

Tip: Range of Motion – Trickier Than You Think

Always use a full range of motion... except when you shouldn't. This can change as you gain more experience. Info here.

Muscle-control-pull-apart

Tip: Muscle Control Pull-Apart

A pull-apart to increase your bench press? Yes. Try this.

Band-resisted-push-up

Tip: Band Resisted Push-Up

Don't abandon the push-up just because you've gotten too good at it. Try this variation and make it tougher.

Therapeutic-pull-apart

Tip: Therapeutic Pull-Apart

Use this variation of the band pull-apart to reduce soreness and pain.

Deadlift_%e2%80%93_explosive_triple_from_deficit

Tip: Deadlift – Explosive Triple from Deficit

Sub-maximal explosive deadlifts for sets of 3-5 reps are sure to boost your conventional deadlift PR.

Tip: Make Double Chocolate Protein Muffins

It tastes like dessert for breakfast. And you can eat it with your fingers. So why the heck wouldn't you?

Agonist_superset_chin_up_and_cable_curl

Tip: Agonist Superset: Chin-Up and Curl

Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset.

Tip: The Right Reps for Strong Hammies

When it comes to building hamstrings, your rep range matters. Here's what to do.

Tip: The Truth About Muscle Gain & Metabolism

Does building more muscle really boost your metabolism as much as you think it does? Here are the facts.

Tip: The Right Resveratrol

Boost testosterone and control estrogen with this plant compound. Just use the kind with high bioavailability. Here's what to look for.

Bodyweight-triceps-extension

Tip: Bodyweight Triceps Extension

Finish off your triceps workouts with these. To keep the elbows happy, aim for the top of your head.

Tip: Make These Mind-Blowing Protein Brownies

They're your next favorite guilty pleasure, but without the guilt.

The_deadlift_%e2%80%93_scissor_vs._canister_position

Tip: Social Media Workouts vs. Real Training

Bands, chains, boxes, agility drills. They have their place, but there's some really bad info out there. Here's what you need to know.

Tip: Don't Cut Your Rest Periods Short

Short on time? Don't rest less between sets or you'll interfere with your gains. Try this instead.

Elevate_your_deadlift

Tip: Elevate Your Deadlift

Here's how (and why) to use block pulls to boost your deadlift strength.

Tip: Find YOUR Most Effective Exercises

Grab a pen and a piece of paper and do this. It'll help you trim the fluff off your workout plan and get focused on the movements that matter.

6 Changes Veteran Lifters Need to Make

If you're getting older, and we sure hope you are, you'll need to tweak how you train to keep the gains coming. Here's what to do.

Stop_over-cueing_the_deadlift

Tip: Stop Over-Cueing the Deadlift

Keep it simple and boost your deadlift numbers. Here's how.

The_anderson_or_pin_squat

Tip: The Anderson or Pin Squat

Build your deadlift with this accessory movement.