The World's Largest Hardcore Training Site

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

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Latest and Trending

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

8-great-thoracic-extensor-exercises

Tip: 8 Great Thoracic Extensor Exercises

The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.

Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Dips-rear-delt-flyes-over-and-backs

Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

3-tips-for-a-perfect-curl

Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Tip: Slow Gains? 3 Things You Might Be Missing

People will try the weirdest diets and workouts, but many won't do the simple things proven to work. Here are three of them.

Hip_thrust_%e2%80%93_two_legs_up_one_leg_down

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

High-rep-dumbbell-clean-squat-press

Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.

Tip: This Type of Workout Music is Best

Music can power your workout to new heights, but the wrong kind can trash your nervous system.

Banded-max-tension-alternating-pulldowns

Tip: Banded Max Tension Alternating Pulldowns

Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.

The_rowing_ergometer_-_proper_technique

Tip: The Rowing Ergometer – Proper Technique

Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.

Single-arm-machine-curls

Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

Good Exercises Gone Terribly Wrong

These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.

Tip: Another Good Reason to Use a Spotter

Does having a spotter lead to better bench press performance, even if he doesn't touch the bar? Check out this fascinating new study.

Tip: Do This to Fix Non-Organic Produce

Here's how to make your non-organic fruits and vegetables as healthy as their organic counterparts.

Tip: Go Heavy or Go... Make Gains Anyway

If the bar ain't bending, you're just pretending, right? Well, not so fast. Here's why.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Hip-thrusts-in-a-rack

Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.