The World's Largest Hardcore Training Site

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

Master the one-arm press, get stronger, and build your shoulders. It all starts with how you grip the kettlebell.

Latest and Trending

The_shoulder_push-up

Tip: The Shoulder Push-Up

This push-back variation focuses more on your delts than your chest.

Tip: One Method to Fix Your Squat

There's a lot to pay attention to when you squat, but one training method gets everything working correctly. Check it out.

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.

Tip: Lifters Shouldn't Go Keto

Ketogenic diets might work for endurance athletes, but lifters might want to look elsewhere for a diet. Here's why.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: Do The Double Pause Squat

Fix your technique and turn up the time under tension with this brutal variation.

Tip: Slow Down, Get Huge

Lower slowly to fix your form and up your gains. Here's why.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

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.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: Master the Deadlift Jump

Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.

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.

Tip: The One-Second Bench Press Fix

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

Tip: A Pre-Meal Trick For Fat Loss

Got about 7 minutes? Do this before you eat.

Tip: Do You Have a Hidden Infection?

Oral health is linked to overall health. If your gums bleed when brushing, bacteria and inflammation could be shortening your life. Here's how to kill it.

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.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

The_burpee_and_reverse_lunge_combo

Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

The_banded_pullover

Tip: The Banded Pullover

The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.