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Use this handy guide before you go all-out with your next PR attempt.

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Tip: Take This for Guaranteed Sleep

Depending on the dosage, this substance can reduce daytime anxiety or provide hangover-free sleep.

Tip: A Super Easy Way to Improve Your Nutrition

Keeping a bowlful of this so-called processed food on the counter improves heart health, reduces inflammation, and even makes you leaner.

Tip: The Appetite Connection

Your appetite can help you find your sweet spot when it comes to training volume. Here's how.

Tip: There Are No Best Exercises

Nope, not even the one you're thinking about right now. Here's why.

Tip: The Invisible Cable Flye

Looks weird, but it'll light up your shoulders, chest, lats, and even your traps.

Tip: Do These Two Exercises Before You Lift

Do these fast and explosive dumbbell movements and get psyched up for the rest of your workout.

Tip: Forget the Foam Roller. Do Quad Smashes

Feeling beat up after leg day? Try this to work out the tightness and free up your mobility.

Ring-press-up

Tip: Ring Press-Up

Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.

Alternating-handcuff-drill

Tip: Alternating Handcuff Drill

Trouble pressing overhead? It could be a mobility issue. Try this drill.

Tip: The 10-10-10 Method for a Muscular Back

Ramp up your seated row with this painful but effective workout.

Tip: The Second Stage of Motivation

There are two stages to staying motivated enough to reach your goal. Most people get stuck in the first stage... and don't even know about the second.

Z-press-variations

Tip: Z Press Variations

The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.

Full-kneeling-dumbbell-overhead-press

Tip: Full-Kneeling Dumbbell Overhead Press

This accessory lift teaches you to use proper form before moving to the standing barbell press.

Tip: Eat Fat, But Find the Middle Ground

Don't get stuck in the extremes when figuring out your diet.

Tip: The Keto Diet Doesn't Like Muscle

New research reveals some disappointing news about ketogenic diets and muscle growth.

Tip: Build Your Back with Iso-Lateral Pulldowns

Here's a new twist on pulldowns. Pair this exercise with the 5 x 5 method. Here's how.

The_front-squat_iso_hold

Tip: The Front-Squat Iso Hold

This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.

Tip: How to Customize Your Fat Intake

Fat intake is not a one-size-fits-all deal. Here's why and how to adjust.

Tabata-front-squats

Tip: Tabata Front Squats

In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!

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Tip: The 50-Rep Front Squat Challenge

Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.

Tip: This Type of Fructose Won't Make You Fat

Fructose has a bad reputation. But one source of fructose won't damage the liver, doesn't affect insulin sensitivity, and won't make you chubby.

Tip: This Type of Exerciser Earns More Money

He has more sex and is happier too. Check out the study.

Suspension-straps-w-row

Tip: Suspension Straps W Row

Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.

Suspension-straps-one-arm-row

Tip: Suspension Straps One-Arm Row

A back exercise. A core strength exercise. A much-tougher-than-it-looks exercise. Try it!