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One exercise will help with both. The results? A bigger, better squat. Check it out.

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Tip: Don't Just Get Tired. Get Better.

This is one of the most important lessons you can learn when it comes to choosing a workout plan or a coach. Check it out.

Tip: Drink More Green Tea

You've heard about its mild fat-burning benefits. Here's how to really crank them up.

Tip: Finish Your Calf Training With This

Hitting your calves hard and not getting results? Before you gripe about genetics, add this to the end of every calf workout.

Tip: Better Than Planks

There's more than one way to use isometrics for core strength. Here's one that beats the boring plank.

Tip: Do the 8-Second Crunch

If it looks like you're having a seizure when you train abs, you're not getting much benefit... and you're asking for injury. Try this instead.

Tip: Close Your Eyes On This Lift

Recruit more motor units, improve form, and build more strength... by shutting your eyes? Yep, here's how it works.

Tip: The Sad Truth About the Bench Press

The world's favorite chest exercise isn't that great at building the pecs. Here's why, plus some better exercise choices.

Tip: Use Latex to Improve Your Squat

Squat stuck? Use the training method top powerlifters use to smash that plateau. Check it out.

Tip: Here's Why You Have Puny Shoulders

Everyone thinks they know how to train delts, but very few have mountains under their T-shirts. Here's what they're missing.

Tip: Challenge Yourself With a "Changeup"

Baseball pitchers use a changeup to shock and confuse the batter. Apply the strategy to your training and make the basics even more brutal. Here's how.

Tip: Increase Pull-Up Power With This Simple Plan

This workout strategy combines high frequency with very low reps to get you doing double-digit pull-ups. Take a look!

Tip: Increase Mobility for a Better Squat

Here's a simple drill that will help mobilize your ankles and calves, making your squat smoother, safer, and stronger.

The 5 Fakest Health Food Claims

You're too smart to fall for these bogus claims. Or are you? Here's the real story behind those "health food" labels.

Tip: Bench Press to Lose Fat

Sounds crazy, but this challenging workout will not only test your mettle, it'll set your heart and lungs on fire. In a fun way. Take a look.

Tip: Build Wide Shoulders With This Superset

You've never trained your delts like this! (We can tell.) Take a look at this unique hypertrophy method.

Tip: Take the Half-Mile Of Hell Challenge

Grab a few kettlebells or dumbbells, find an open space, and see what you're made of. Here's how.

Tip: Take the 15-Minute Chin-Up Test

Build your biceps (finally!) with this progressive weekly workout.

Tip: Build Your Biceps With 5-3 Countdowns

This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!

Tip: The Best Lunge for Hard Glutes and Pain-Free Knees

Not only will this lunge variation work better on your saggy ass, it's also safer on the knees. Here's exactly how to do it.

Tip: Find Your Perfect Squat Depth

Use the test here to find out how low you can go and how wide or narrow your feet should be.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

Dispelling the Dumbest Protein Myths

If you've ever gotten into a debate about protein with someone, one of you probably brought up one of these myths. Hope it wasn't you.

Tip: Do the Plate Squat

Fix your valgus knee collapse and you'll improve glute recruitment and squat heavier. This drill will help. Check it out.