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

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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: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Tip: Slow Gains? 3 Things You Might Be Missing

People will try the weirdest diets and workouts, but many won't do the simple things proven to work. Here are three of them.

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Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Tip: Cook Healthy Food 16 Times Faster

Here's how to eat a lot healthier, a lot tastier, in a lot less time.

Tip: The Forbidden Food for Healthy Hearts

People were once told to avoid this food. No more. In fact, eating a few of them every day is good for your ticker.

Tip: Get Explosive Without the Olympic Lifts

Not interested in learning the full O-lifts? Build athleticism and power anyway with these two easier-to-learn exercises.

The Right Diet for Your Personality Type

Your fat loss diet will fail if your nutrition plan doesn't match your personality and mindset. Find your type here.

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Tip: Dip Machine, Heavy Negatives

Grab a partner and give this growth-inducing triceps exercise a shot.

Tip: Athletic Exercises That Make You Slow

Here's how to run slower, punch slower, and miss the ball more. Wait, you don't want that? Then avoid dumb training methods like this.

Tip: Train Your Glutes for a Bigger Squat

Here's what to do before, during, and after squats to activate, strengthen, and grow your glutes.

Good Exercises Gone Terribly Wrong

These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Tip: Grip Position and Shoulder Mechanics

Here's a common form mistake that most lifters don't even know they're making.

6 Workout Mantras That Mostly Suck

There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash.

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Tip: Bench Press from Pins

Build strength and power by starting your bench press from a dead-start position. Here's how.

Tip: The 10-Second Test for Overhead Efficiency

Test your mobility, stability, and strength with this overhead exercise.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Tip: Try This Gut-Punch of an Ab Exercise

This ab exercise will make you feel like you just got a fist in your breadbasket, but it'll really build your abs.

Tip: 5 Trumped Up Claims About Organic Food

Science finally has some conclusions about organic food. You may be surprised.