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

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Tip: Auto-Regulate Your Rest Periods

A new study on rest between sets may change the way you train, especially if your goal is hypertrophy. Check this out.

Tip: Build Biceps With Science-Backed Methods

Five quick tips to help you finally stretch out those shirtsleeves.

Tip: Do the One-Arm Bench Press With Iso-Hold

Adding an isometric hold to this classic exercise will demolish your pecs and build core strength. Here's how to do it.

Tip: Make the Pull-Through Even Better

Here are two simple ways to make this glute-builder even more effective.

Tip: Make the Hip Thrust Even Better

It's perhaps the best glute builder on the planet. Here's a simple way to make it even more effective.

Tip: Do the Power Snatch from the Hang

It's the single best exercise for power athletes. Here's why and how to do it.

Tip: Increase the Quality of Your Sleep

How to sleep more, sleep better, fight cortisol, and boost natural GH.

Tip: Build Muscle With "Death By" Sets

Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.

Tip: Stop Being Narrow-Minded About Programs

Seven things about ALL training programs you need to know. Check 'em out.

Tip: Increase Your Training Intensity Two Ways

Put on your gym-face. Add these two intensity-extending techniques into your program.

Tip: Fight the Light and Sleep Better

No sleep, no gains. Here's how to get better sleep and maximize recovery.

Tip: Build Your Back with Inverted Rows

It's not just for newbs. Here's how to turn this exercise into a muscle-building staple.

Tip: Do Drop Sets for Size Gains

This classic training technique can build muscle on anyone. Even you. Here's how to do it.

Tip: Kick Ass, Rest a Little, Kick Additional Ass

Studies show that only one hour a week of this type of exercise works better for fat loss than seven hours a week of jogging. Get the workout here.

5 Training Rules to Live By

There's stuff you learn only after years of training. Skip the long learning curve and get smart about lifting right now. Read this.

Tip: Do the Motorcycle Row for Lats

Shake up your back training with two variations of this lat exercise. Here's how.

Tip: Do the Lateral Shuttle Run

It'll make you a better athlete and prevent knee and ankle injuries. Here's how to set it up.

Tip: Do the Lap Barbell Curl

We bet you've never tried this explosive biceps exercise. Check it out.

Tip: Ramp Up the Back Extension

Two ways to jack up the intensity of this classic posterior chain exercise. Check 'em out.

Tip: Do More Direct Glute Training

Many people need more than squats and deads to fully train their glutes. Here's why you may need more butt stuff.

Tip: Stop Overusing Belts and Wraps

Sometimes they're needed, and sometimes you're just setting yourself up for future injury. Here's why.

Tip: Stop Dieting If You're Skinny-Fat

Yes, choose better foods, but focus on muscle gain. Use a specialized supplement to selectively increase insulin sensitivity. Here's how.

Control the Damage From Overeating

You're sometimes going to eat a meal that's going to burst the seams of your shorts. Here's how to control the damage.

Tip: Do the Muscle-Snatch for Strength & Power

It's the easiest Olympic-style lift to learn and it'll turn you into a badass. Here's how to do it.