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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.

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Tip: The 6-12-30 Method for Big Quads

Your legs don't want to grow. Force them with this tough tri-set.

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.

Reverse-crunch-plus-deadbug

Tip: Reverse Crunch Plus Deadbug

Combine these two core exercises for a unique workout challenge.

Tip: Consistency Beats Intensity

When it comes to training or diet, consistency is key. Here's why and what to do if you have to miss a workout.

The-reverse-hyper-an-overview

Tip: The Reverse Hyper, An Overview

Lucky enough to have this machine in your gym? If so, here's a quick overview on its benefits and how to use it.

Tip: Don't Drink the Wrong Kind of Coffee

Coffee can prevent disease and extend life, but only if you drink the right kind.

Tip: Pain vs. Discomfort vs. Progress

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Single-leg-squat

Tip: Knee-Tap Single-Leg Squat

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

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

Banded-face-pull-and-floor-press

Tip: Banded Face Pull and Floor Press

Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

The Real CrossFit Fight

An unholy alliance of certification and soda companies is threatening to pull fitness back into the dark ages. CrossFit is fighting back.

Tip: Ditch This Exercise

There's a much better way to train the core and obliques. Take a look.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.

The-glute-ham-raise

Tip: The Glute-Ham Raise

Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.

How-to-do-chain-dips

Tip: How to Do Chain Dips

Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.

Tip: Don't Do This After You Eat Protein

What you do after you ingest protein could greatly affect absorption.

The-right-way-to-do-dips-_-ring-dips

Tip: The Right Way to Do Dips & Ring Dips

Do chest dips lead to injury? Yes, if you do them wrong. Here's a quick guide to doing them right.

Tip: Build Your Sad Little Quads

This exercise is great for quad hypertrophy, if you do it right. And it's great for boosting squat and deadlift strength. Take a look.