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The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.

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Tip: The Killer Chemical That's Good for You

Oddly, this common food additive is shunned in this country but it has a host of positive benefits.

Rear-foot-elevated-split-squat-from-step

Tip: Rear-Foot Elevated Split Squat from Step

Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.

17 Not-So-Obvious Signs That Your Form Sucks

Everyone thinks they use great form. They don't. Here are some weird ways your body is telling you your form sucks.

Triceps_extension_%e2%80%93_multi-hold_pump_set

Tip: Triceps Extension – Multi-Hold Pump Set

Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.

Scap-row

Tip: Scap Rows

Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.

Tip: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

Back-raise-for-erectors

Tip: Back Raise for Erectors

Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.

Tip: Do This Before Heavy Squats

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

Banded-good-morning

Tip: Banded Good Morning

Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.

10-and-2-stationary-lunge

Tip: 10 and 2 Stationary Lunge

Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

Alternating-eccentric-leg-curl

Tip: Alternating Eccentric Leg Curl

Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.

Tip: Want Size? Build Reps, Then Add Weight

Here's a simple progression method that works every time, yet most people have never tried it.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

The-single-arm-plank

Tip: The Single-Arm Plank

If you could only choose one exercise to train your core, it should be the single-arm plank.

6-ways_for_shoulders

Tip: 6-Ways for Shoulders

Add this to the end of your shoulder workout and get ready to burn and grow.

Tip: The Art of the Batch Prep

Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.

Tip: The Ridiculous Truth about Salt

Is there really a link between sodium and hypertension? Here are the facts.

Machine_laterals_with_assisted_negatives

Tip: Machine Laterals With Assisted Negatives

For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.

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.

Tip: Apple Cider Vinegar, Omega-3s, and C3G

Insulin sensitivity. You want to optimize it for mass gains or fat loss. Here's how to do it.

Hang-and-swing-destroyer-set

Tip: Hang and Swing Destroyer Set

Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.