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For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.

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The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

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Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

Tip: The Best Under-The-Radar Supplement

This is the one you'd take with you to a desert island to keep you healthy.

Tip: How to Stop Muscle Loss When Dieting

Bad diets cause you to lose more muscle than fat. And one bad habit will make muscle catabolism 60 percent worse. Check this out.

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Tip: Dumbbell Bulgarian Split Squat from Deficit

One way to make an exercise more challenging is to increase the range of motion. Here's an example.

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Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

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Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

The-most-outlawed-exercise

Tip: The Most Outlawed Exercise

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

The Truth About Kinesiology Tape

Does kinesio tape or K-tape actually do anything to improve performance, stability, or pain? We dug into the new research.

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

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.

Tip: Weighted Sleeping – The New Weight Training

Well, sort of. The weighted blanket trend is on the rise. Here's why you should consider it.

Tip: Eat All You Want and Still Lose Fat

A big new study tells us what we've all wanted to hear about food and dieting. Strap on the feed bag!

Tip: The Missing Biceps Exercise

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

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Tip: Split Squat with Isometric Holds

Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.

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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.

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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: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

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Tip: 8 Great Thoracic Extensor Exercises

The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.

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Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

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Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.