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Drink 3 cups of this a day and you could lose 14 pounds of fat in a year. Here's the science.

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Tip: One Superset for Bigger, Stronger Biceps

Want arms that not only look strong, but ARE strong? Try this exercise combo.

Tip: Stimulate New Triceps Growth

This superset is great for both bodybuilders and pure strength athletes. Check it out.

Tip: Rows for Pros

Here's a new way to do the seated row and a favorite of NFL athletes.

Tip: Is Your Warm-Up Worthless?

It could be. Here's the truth about warming up, stretching, and mobility.

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Tip: The Dumbbell Row and Shoulder Health

The one-arm row is one of the most butchered exercises. Here's how to do it effectively. As a bonus, it'll improve your shoulder health.

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Tip: For Push-Ups, Make an Arrow

What's the best form for push-ups? Elbows close or elbows flared? Neither really. Instead, make an arrow. Here's how and why.

Tip: How Instagram Makes You Fat

Bodybuilders do it. Figure competitors do it. Action stars do it. And they're all sending the wrong message.

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Tip: The Walking Lunge for Quads, Hams, and Glutes

Fix the most common problems and learn to perform it the right way to target the muscles you most want to improve.

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Tip: A Best Way To Dumbbell Row

Here's how to take the standard dumbbell row and make it work even better.

Tip: Do This First When Training Calves

How you start your calf workout can make a big difference in the results you'll get. Always do this first.

Tip: A New Exercise for Glutes & Quads

Correct imbalances and boost athleticism. Oh yeah, this will build your butt and legs too.

Tip: The Plank for Strong People

Planks are pretty easy once you're beyond the newbie stage. Here's how to ramp them up.

Tip: Do Tom Platz Iso-Holds for Gains

Here's a new twist on a classic muscle building trick that makes it even more brutal and effective. Check it out.

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Tip: How to Do a Real Push-Up

Most people, including coaches, are doing their push-ups incorrectly. (That's how they can get so many reps.) Here's how to do them right.

Tip: Crap-a-Kidney Drop Sets for Growth

Gains stalled? Use this old-school intensity technique to jumpstart hypertrophy. Try not to die.

Tip: The Minimalist Approach

Progress stagnated? Simplify. Here's how to do it and why it works.

Tip: Stop Sabotaging Yourself on Weekends

Three tips to help keep you from blowing your fat-loss diet every Saturday and Sunday. You know who you are!

Tip: Strong Traps, Iron Grip

Get them both by tweaking this big-three movement. Here's how.

Tip: The Hybrid Hammer Curl

Do this exercise for a crushing grip, jacked forearms, and better biceps. Here's how.

Tip: Do The Loaded Hang

Add this to your workout and make your pull-ups easier, your arms jacked, and your shoulders healthy.

Tip: Do This BEFORE You Curl

Use the first-tension principle to build bigger, stronger arms. Here's how.

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Tip: How to Build Grip Strength

If the bar is slipping out of your hands on the deadlift, your grip isn't strong enough. But since grip strength is mostly neural, it doesn't take long to see drastic improvements if you work on it.

Tip: How to Get Results with Chest Machines

Sure, free weights are usually better, but if your goal is big pecs then this machine technique can beat the barbell.

Tip: Stop Rowing Wrong

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.