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

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The-sumo-deadlift-from-deficit

Tip: The Sumo Deadlift From Deficit

Build hip strength to boost your squat and deadlifting numbers with this accessory lift.

Tip: The Ultimate Push-Up Finisher

Add this Tabata-style workout to the end of chest day on Monday. Don't plan on moving around a lot on Tuesday.

Military-press-with-overhead-shrug

Tip: Military Press With Overhead Shrug

For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.

The-t-spine-extension

Tip: The T-Spine Extension

This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.

The-x-pulldown

Tip: The X-Pulldown

This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.

The-banded-face-pull

Tip: The Banded Face Pull

Use this modification to make the face pull exercise even more effective.

Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

Tip: Why Lifters Have Healthier Hearts Than Runners

For heart health, you have to do lots of cardio, right? Not really. Here's the surprising new science.

Parasympathetic-recovery-breathing

Tip: Parasympathetic Recovery Breathing

Use this technique after tough workouts to calm the CNS and spark recovery.

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.

The-banded-dumbbell-flye

Tip: The Banded Dumbbell Flye

Add a band to your dumbbell flyes and pump out more gains.

Tip: Triple Threat Push-Up Workouts

Two smart, challenging push-up workouts you just gotta try. Check 'em out.

Tip: Stay Lean With This Green

Keep your blood sugar in check, naturally. Add this to your diet.

Prevent-pec-tears-with-the-floor-press

Tip: Prevent Pec Tears with the Floor Press

The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.

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 One Exercise You Need to Do More Often

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

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

Tip: Dope Your Performance With Leaves

Daily consumption of this vegetable can increase exercise performance. Here's what you need to know.

The-cossack-squat

Tip: The Cossack Squat

Master this movement and deep squats will be no problem for you.

Tip: Do You Have Social Jet Lag?

Almost everyone falls into this habit, and science says it can ruin your heart health. Here's what you need to know.

Tip: Get Better at Squatting With This Drill

Here's a move to help you fix your unstable squat. Check it out.

Bench-press-basics

Tip: Bench Press Basics

A few set-up and executions reminders for a solid, safe bench press.

Prevent-pulled-hamstrings

Tip: Prevent Pulled Hamstrings

Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.

Tip: How to Train for Brain Gains

Can you build muscle as well as brain power? Yep. Here's the type of training that has the most neuroprotective effects.