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The longer you've been lifting hard, the more this advice applies.

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3 Popular Stretches That Suck

These stretches are common, but they often lead to even more painful problems. Here's what to do instead.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Zercher-shrug

Tip: The Zercher Shrug

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

Tip: The Biggest Mistake Lifters Make

If your main goal right now is to build strength, avoid this common mistake.

Speed_squats_and_pause_squats

Tip: Speed Squats and Pause Squats

Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.

Accentuated_crunches_on_the_bench

Tip: Accentuated Crunches on the Bench

Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.

Rack-pull_copy

Tip: The Rack Pull

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

Long-duration-sumo-squat

Tip: Long Duration Sumo Squat Hold

End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.

Stay Strong All Workout Long

Use this smart training method to ignite your CNS and blast through your workouts.

Tip: To Get Lean, Destroy Your Setbacks

Lose that last 10 pounds of fat. Identify exactly what's holding you back and devise a strategy. Here's how.

Tip: What Makes Muscle, Keeps Muscle

How to lift weights when fat loss is your main goal. Most people get this completely wrong.

Tip: Adrenal Fatigue is B.S.

Here's what you really have and how to fix it.

Hand-walkouts

Tip: Hand Walkouts

Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.

Tip: The Fat That Makes You Smarter

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

The_rack_deadlift

Tip: The Rack Deadlift

Use this lift to train your deadlift lockout and build your back and traps.

Smith-machine-bent-over-row

Tip: Smith Machine Dead-Stop Barbell Row

This Smith machine has its uses, like with this dead-stop drop set for back.

Tip: Don't Lose Muscle While Dieting

If you don't eat a certain amount of protein while dieting, you'll lose as much muscle as fat. Here's how many grams to shoot for.

The-hollow-rock-and-hollow-hold

Tip: The Hollow Rock and Hollow Hold

Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.

Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Single-legged-romanian-deadlift

Tip: Single-Legged Romanian Deadlift

Make the unilateral RDL work even better. Pull your toe towards you.

Tip: Eat More Steak, Chicken Skin, and Bacon

New research shows that medicine has been wrong about fat intake and lifespan. Check this out.

America Loves Steroids

Despite the draconian laws and the alleged health risks, steroid use continues to rise in America. But here's what you don't know.

Single-leg-squat

Tip: Knee-Tap Single-Leg Squat

This is a less awkward and more natural variation of the pistol squat.

Tip: Split Squat Right for Your Body Type

Use this simple trick to get better results from this leg and glute exercise.