The World's Largest Hardcore Training Site

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

Do this explosive movement before barbell squats and you'll lift more weight.

Latest and Trending

Two-kettlebell-front-squat

Tip: Two-Kettlebell Front Squat

Build your legs and challenge your anterior core strength and stability with this move.

Ring-suspension-trainer-dip

Tip: Ring Suspension-Trainer Dip

Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.

Hands-free-front-squats

Tip: Hands-Free Front Squat

This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.

Partial-rom-vs-full-rom-triceps-extensions

Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Tip: Here's Why Your Deadlift Stinks

Deadlift stuck? Then you're probably missing one important thing. Here it is.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

Tip: Do This Before Every Upper-Body Workout

This simple drill will get your chest, back, and shoulders ready for the heavy stuff. Check it out.

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Tip: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Triple-set-for-delts

Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

Tip: Gains Stopped? Do Less, Not More

A new study shows the shocking effects of overtraining. Check this out.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Kettlebell-flyes-and-presses

Tip: Kettlebell Flyes and Presses

Use kettlebells for this complex, which includes two types of flyes and one press.

Tip: The One-Second Bench Press Fix

Fix your shoulder pain. Improve your bench press. Just use this simple technique.

Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Tip: Make the Bench a Better Chest Builder

The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.

Tip: The Stability Ball is Overrated

Good rehab tool, not always a good strength training tool. Here's why.

Dumbbell_spider_curl_with_push

Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.