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Train the transverse abdominis with the vacuum exercise for a harder, tighter waist.

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Tip: Do This to Make Push-Ups More Effective

Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.

Tip: Use This Workout to Build Your Puny Calves

To add size to the calves you must remove the stretch-reflex and perform loaded stretching.

Tip: Do No-Carb Cardio in the Morning

Don't do your cardio fully fasted, but avoid carbs. You'll protect muscle and burn more fat.

Tip: Do Harder, Fewer Reps for Great Abs

Recruit more muscle by tensing hard before every rep of an ab exercise.

4 Back Exercises You're Screwing Up

Even advanced lifters mess up these exercises. Fix these four common mistakes to build a bigger, stronger back. Here's how.

Tip: Take the Hang Pull-Up Test

Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.

Tip: Make Triceps Training More Effective

When you do triceps extensions, use a decline bench instead of a flat bench.

Tip: For Bigger Arms, Do Slow Hammer Curls

Build a bigger brachialis by using slow contractions and 20 second squeezes at the top of each rep.

The Complete Guide to Barbell Squats

To be strong, you have to squat. But which barbell variation is best for you? Low bar, high bar, front, overhead? Find out here.

7 Lies About Women's Fitness & Diet

Everything marketers have told you about yoga, running, detox, juicing, and even the female Viagra pill is wrong. Here's the truth.

The 5 People Every Lifter Needs to Avoid

There are five types of people out there who will ruin your progress in the gym. Here they are, plus five great people you need in your crew.

Protein Trickery: Nitrogen Spiking

Some companies have been ripping you off by selling protein supplements spiked with cheap fillers passed off as real protein. Here's how to avoid the scam.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

Strength Training Tricks: What Works?

There are tricks and cues that supposedly increase strength in the squat, bench, and deadlift. Some work, some don't. Here's the truth.

12 Strength Tests You Must Master

Warning: These tests might reveal things about your strength and athleticism that you're not willing to face. How do you stack up?

5 Ways to Turn Food Into Muscle, Not Fat

Instead of cutting carbs, make them work for you by boosting your insulin sensitivity. Here are five simple ways to do it.

The Secret to a Bigger Bench Press

Advanced lifters know that leg drive is key for hitting a new PR on the bench. Here are 5 tips to maximize it.

Fix Your Puny Calves, Traps, Abs and Pecs

Do you have tiny calves and traps? How about unresponsive abs and pecs? Well, that sucks. Here are the simple solutions.

10 Things Vegetarians Get Wrong

Avoiding meat isn't as healthy or ethical as many like to think. Got a smug vegetarian friend? Send him this.

No Show, No Problem

People try to persuade fit females to get on stage. And the ones who aren't interested often second guess why they even lift. Don't be one of them.

The Posture Cure

What's the point of training if you're always hunched over and hiding your gains? Straighten up to look as strong as you actually are. Here's how.

How to Stay Strong When Dieting

Do you lose muscle and get weak when you're trying to get lean? It doesn't have to be that way. Follow these smart guidelines

The Smart Lifter's Guide to Rest Periods

Only rank newbies follow strict rest period rules. Experienced lifters learn to use internal cues for best results. Here's why.

The 5 Dumbest Muscle Myths

Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.