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Tip: Should You Auto-Regulate Your Training?

What's best, sticking to your program no matter what, or mixing it up based on how you feel that day? Here's what science says.

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Tip: Corrective Complex, Quads and Hip Flexors

Sequence these drills in this order before your next leg day and you'll have a better workout.

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Tip: Reciprocal Inhibition – A Better Way to Stretch Your Neck

Stop grabbing your neck and cranking your head to the side to stretch it. Here's a better way.

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Tip: Movement Pattern Warm-Up: RDL, Lunge, Rotation

Train three of the foundational movements patterns by adding these drills into your warm-up.

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Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

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Tip: Neutral-Hip Nordic Hamstring Curl

Looks simple enough, but this is one of the toughest hamstring exercises there is.

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Tip: Shoulder Rotations on the TRX

Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

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Tip: Single-Arm Push Press with Accentuated Eccentric

Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.

Tip: Body-Build to Keep Strength Gains Coming

Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

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Tip: Single-Arm Dumbbell Overhead Press

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.

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Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Proper-box-jump

Tip: The Proper Box Jump

It's not about how high the box is. It's about how explosive you are from the ground.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

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Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

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Tip: 6 Reeves-Grip Trap Bar Exercises

Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.

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Tip: Band Dislocates with Wrap-Arounds

Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

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Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

Iso-dynamic-lateral-raise

Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.

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Tip: The Rack Pull

This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.

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Tip: Movement Prep for Olympic Lifting

After your mobility and stability work, use these drills to improve your Olympic lifting technique.

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Tip: The Top-Half Squat

This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.

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Tip: Activation Drills for Olympic Lifting

After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.

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Tip: Mobility Drills for Olympic Lifting

Do this before your next O-lift session for better range of motion and safer lifts.