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Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.

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Tip: Bad Ankles, Bad Squat?

What are your ankles doing when you squat? It's important. Here's why.

The Polls: Sex, Drugs, and Abs

Check out what our fans think about ab training, sex, pro bodybuilding, kettlebells, steroids, and much more.

Tip: One Method to Fix Your Squat

There's a lot to pay attention to when you squat, but one training method gets everything working correctly. Check it out.

Tip: Here's Why Your Deadlift Stinks

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

Tip: Always Do This Before You Deadlift

These two simple cues will help you lift more weight and do it safely.

Tip: Avoid Broken Paperclip Syndrome

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

6 Lifting Principles You Can't Ignore

If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow.

Box-squatting-an-overview

Tip: Box Squatting – An Overview

Just about everything you need to know about one of the best squat variations out there.

Tip: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Tip: Deadlift – Tripods vs. Elf Slippers

Not many lifters think about the bottoms of their feet when they pull big weights. They should. Here's why.

Multi-contraction-drop-set

Tip: Multi-Contraction Drop Set

Turn on the pecs with this drop set to make subsequent pump work more effective.

Tip: The One-Second Bench Press Fix

Fix your shoulder pain. Improve your bench press. Just use this simple technique.

Tip: 3 Ways to Sleep Like a Beast

One of the most influential factors in testosterone production is sleep quantity and quality. Here's how get some anabolic Z's.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

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.

Dip-with-band

Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

Tip: Seminar Syndrome – A Common Trainer Problem

It happens to coaches and trainers, and it can happen to you too.

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.

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.

Tip: What To Do When Fat Loss Stalls

Your diet is tight and your training is on point. So why hasn't the scale budged? Here are two common, but easily overlooked problems.

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.

Neutral-grip_dumbbell_triceps_extension

Tip: Neutral-Grip Dumbbell Triceps Extension

Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.

Tip: Do You Really Need a Training Log?

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