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This variation of the neutral-grip pull-up really nails your grip and forearms.

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Tip: Perform All Rep Ranges, Regardless of Goals

Train heavy. Train light. Train somewhere in between. It works for strength and size. Here's why.

Tip: What You Really Think Of Bodybuilding

We asked our readers what they thought about competitive bodybuilding. The answers were surprising.

Rear-foot-elevated-hip-flexor-stretch

Tip: Rear Foot Elevated Hip Flexor Stretch

Most lifters have tight hip flexors. Here's how to fix them up.

Tip: Your 1RM Doesn't Really Matter

Unless you're a competitor, you're better off using other measurements of progress. Check 'em out here.

40_second_of_athleticism

Tip: 40 Second of Athleticism

Overall athleticism is a combo of movement quality, coordination, strength, and speed.

Tip: 3 New Rep Protocols for Gains

Trigger new muscle and strength gains with these overlooked set and rep protocols.

Seated-cable-rows-with-iso-holds

Tip: Seated Cable Rows with Iso Holds

Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.

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Tip: One-And-A-Quarter Reps for Triceps

Go through a full range of motion, then a quarter of the range of motion. That's one rep.

Tip: The Natural Cancer Fighter

This stuff helps reduce soreness from hard training, but its potential benefits go far beyond that. Check this out.

Tip: A Better Way to Split Squat

Make one simple modification and you'll get better results. Check it out.

Olympic Lifting for Monsters

Some guys are just too tall, too beefy, or too tight to do Olympic lifts. No prob. Here are some great alternatives to help them build explosiveness.

Tip: Fight Off Skin Cancer with this Cheap Drug

Sunscreen helps a little, but this stuff can ward off melanoma from the inside.

Tip: A Workaround for Cranky Joints

Add this handy lifting accessory to your pressing exercises to make your banged up shoulders, elbows, and wrists feel better.

The-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Tip: The Protein First Diet Strategy

Simple, easy, satisfying, and it'll help keep those abs visible. Here's how it works.

Cable-trx_reverse_flye

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

Standing_rotational_rope_row__unilateral

Tip: Standing Rotational Rope Row, Unilateral

Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.

The-low-pulley-face-pull

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.

The-high-pulley-face-pull

Tip: The High-Pulley Face Pull

Bring up your rear delts, rhomboids, and external rotators with this movement.

Tip: Another Damn Good Reason to Lift

Most people think of cardio when they think of long-term health. Here's what they're missing.

Guillotine-high-cable-curl

Tip: Guillotine High Cable Curl

This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.

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: Marriage & Fat Loss – Unexpected Consequences

What happens to your romantic relationships when you get ripped? You may be surprised. Check out these studies.

Kettlebell_skater_squat

Tip: Kettlebell Skater Squat

If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.