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Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

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3 Popular Stretches That Suck

These stretches are common, but they often lead to even more painful problems. Here's what to do instead.

Tip: The Worst Protein for Fit People

Brain atrophy, thyroid suppression, and decreased strength. Well, that's not good. Avoid this stuff.

Single-arm-dumbbell-overhead-press

Tip: Single-Arm Dumbbell Overhead Press

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.

Over-and-backs

Tip: Over and Backs

It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Handcuffs

Tip: Handcuff Drill

Improve your shoulder mobility with this drill.

Proper-box-jump

Tip: The Proper Box Jump

It's not about how high the box is. It's about how explosive you are from the ground.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

Zercher-shrug

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

Band_dislocates_with_wrap-arounds

Tip: Band Dislocates with Wrap-Arounds

Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

Dumbbell-rollovers

Tip: Dumbbell Rollovers

Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Unrack-the-bar-right

Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

Iso-dynamic-lateral-raise

Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.

Band-front-raise-and-pull-apart

Tip: Band Front Raise and Pull Apart

This comprehensive exercise hits the shoulder musculature several different ways.

Kettlebell-shoulder-to-shoulder-press

Tip: Kettlebell Shoulder-to-Shoulder Press

Also called the lumberjack press, this exercise will light up your delts and challenge your core.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

Tip: 5 Damn Good Reasons to Use This Spice

It's been under our noses the whole time.

Accentuated_crunches_on_the_bench

Tip: Accentuated Crunches on the Bench

Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.

Tip: A Simple Mobility Drill for Healthy Shoulders

Do this easy drill daily to fix up your grouchy shoulders and prevent lifting injuries.

3_jumps_for_an_explosive_squat

Tip: 3 Jumps for an Explosive Squat

Accelerate through your sticking points. Master these three jumps.

Overhead-press-from-pins

Tip: Overhead Press From Pins

This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.

Movement_prep_for_olympic_lifting

Tip: Movement Prep for Olympic Lifting

After your mobility and stability work, use these drills to improve your Olympic lifting technique.