The World's Largest Hardcore Training Site

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

Do this warm-up before any upper body workout to prime your body for heavy lifting.

Latest and Trending

Tip: The Smart Way to Prepare Your Veggies

Eat your vegetables they say. But what if veggies just make you bloated and cause digestion issues? Here are some tips.

Tip: Do NOT Use This

You probably have this in your medicine cabinet... and it might be inhibiting protein absorption.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Tip: The Nastiest Spot in Your Gym & Your Kitchen

Nothing wrecks your training faster than infections and food poisoning. Here's where you're picking up the bad bugs.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Tip: Average Training, Awesome Results

Think you have to crush PRs every week to make progress? Not so. Here's the truth.

Stability-ball-cable-rotation

Tip: Stability Ball Cable Rotation

Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.

Tip: Steroids, Legality, and Liars

Have you ever used? Would you if bodybuilding drugs were legal? Check out what other fans said here.

Medicine-ball-slam

Tip: Medicine Ball Slam, Proper Form

To do this correctly, resist forward flexion and stay more upright.

Tip: This Can Stop Fat Loss

It's a common problem that can stall fat loss and wreck your health, even if your diet is in check.

Tip: The Common Vitamin That Nixes Nervousness

The answer to jitters, sweaty palms, and rapid heartbeat is probably sitting in your supplement cabinet right now.

Inverted-rows-burnout-set

Tip: Inverted Row Burnout Set

Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.

Tip: Low Testosterone Can Lead to Early Death

Research shows that having lower than normal T levels can increase your risk of dying from ANY cause. Here's what to do about it.

The-towel-pull-up

Tip: The Towel Pull-Up

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

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.

Reverse-bench-press

Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

Continuous-tension_dumbbell_bench_press

Tip: Continuous-Tension Dumbbell Bench Press

Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.

Tip: A Better Way to Split Squat

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

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.

Foam-roller-thoracic-spine-extension

Tip: Foam Roller Thoracic Spine Extension

An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.

The-kettlebell-flye

Tip: The Kettlebell Flye

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

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.

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.

Tip: Two Drills to Fire Up Your Backside

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