The World's Largest Hardcore Training Site

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

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Latest and Trending

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

Tip: Eat Ice Cream, Stay Lean. Really.

A new type of ice cream that's actually fairly healthy. Check it out.

The Real CrossFit Fight

An unholy alliance of certification and soda companies is threatening to pull fitness back into the dark ages. CrossFit is fighting back.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

Tip: Build Your Back by Stretching Your Pecs

Do this drill before training your back. It'll fix those tight pecs which make it difficult to recruit your upper back muscles.

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Cable-hip-belt-squats

Tip: Cable Hip Belt Squats

Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.

No-straps-dumbbell-row

Tip: No-Straps Dumbbell Row

This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.

7 Smarter Exercises for Delts, Abs & Legs

Here's how to upgrade some of your favorite exercises to make them even more effective.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

Tip: Ditch This Exercise

There's a much better way to train the core and obliques. Take a look.

Cable-stack-wrist-roller

Tip: Cable Stack Wrist Roller

Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.

Power-rack-wrist-rolling

Tip: Power Rack Wrist Rolling

Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.

Pinch-grip-strength

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.

Tip: The Unexpected Effect of High-Protein Diets

Research shows that protein does more than just help with muscle growth. Check it out.

The-best-way-to-do-flyes

Tip: The Best Way to Do Flyes

Make this exercise work even better for pecs. Here's how.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.

Control-your-squat

Tip: Control Your Squat

Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.

High-step-wrist-rolling

Tip: High-Step Wrist Rolling

The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.