The World's Largest Hardcore Training Site

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

Improve your strength, performance, and overall physique with these moves.

Latest and Trending

Tip: The Right Overhead Press for You

Not everyone is ready for the barbell. Are you? Find out here and double check your form.

Tip: The Truth About Inflammation and Healing

Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here.

Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Tip: Are Phytates Killing Your Protein?

Be careful about what you eat with your protein. Here's why.

Tip: The Core Exercise for Deadlifters

If you deadlift (specifically if you use a sumo stance) this should be one of your key supplemental exercises.

Ring_dip_pull-up_inverted_row_hip_thrust_combo

Tip: Ring Dip/Pull-Up/Inverted Row/Hip Thrust Combo

Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Dip-iso-holds

Tip: Dip Iso-Holds

Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.

Tip: Should You Max Out Today?

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

Half-kneeling-bottoms-up-kettlebell-press

Tip: Half-Kneeling Bottoms Up Kettlebell Press

Use this to strengthen your stabilizers and get stronger in all overhead pressing movements.

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.

7 Dumb Things Lifters Argue About

Lifters spend way too much time arguing about things that don't matter that much. Here are seven things lifters should accept and just move on.

10 Amazing Facts About Testosterone

Our favorite hormone has a long list of physiological peculiarities and a swashbuckling, character-filled history. Testicle transplants, anyone?

Tip: Spot Reduction That Works

Yes, it can work with the right type of training. The effect is small, but if you're fine-tuning your physique it'll make a noticeable visual difference.

The_50-rep_front_squat_challenge

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: How to Fight Late-Night Cravings

Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat.

Bent-over-lateral-raise-back-extension-station

Tip: Bent Over Lateral Raise, Back Extension Machine

This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.

Tip: Reps & Techniques for Size Gains

Get back to the basics of hypertrophy training with these proven methods.

Tip: Do Something Fast Every Day

Everyone needs a little power and speed training, even bodybuilders. Here's why and how to slide it into your program.

Tip: Surprise! Red Meat Improves Health

Fire up the barbecue because science finds that red meat does the opposite of what doctors say it does. New info here.

Tip: Avoid Habit Profiteers

If you're trying to lose fat, keep your distance from these things.

Farmer's-walks-for-grip-strength

Tip: Farmer's Walks for Grip Strength

When doing loaded carries for grip strength, don't go fast. Focus on time under tension. Shoot for around a 30 meter walk.

Banded-single-leg-romanian-deadlift

Tip: Banded Single-Leg Romanian Deadlift

Add bands to this booty builder to get even better results.

Tip: An Unconventional Way to Improve Your Pull-Ups

Do more pull-ups and do them with more weight strapped to your body. How? Use this cool training method.