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

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Tip: Bench Heavier With Full-Body Tension

Use a unique variation of the plank to bench press more weight safely. Here's how.

Tip: Tighten Your Workouts With A Timer

Lose fat, stay focused, and increase work capacity with this simple tool. Here's how.

Tip: Fight the Light and Sleep Better

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

Tip: Take the 30-Second Front Squat Challenge

Test your mettle AND improve your squat numbers with this brutal challenge. Check it out.

Tip: Do the Constant Tension Alternate Curl

Add this to your biceps training to trigger new muscle growth. 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.

Tip: Do Some Wogging and Wunning

Get ripped without losing muscle mass. Here's how.

Tip: Do the Step-Through Lunge

Walking lunges, backward lunges, static lunges... you've tried them all. But we bet you've never tried this. Check it out.

Tip: Do the Constant-Tension Curl

Stretch out those shirtsleeves by adding this unique exercise variation to your arm training plan. Here's how to do it.

Tip: Adopt the Average Sucks Mindset

Stop saying you're in a maintenance phase. It only leads to slow regression. Here's why and how to fix it.

Tip: Master the Super-Slow Chin-Up

Build your biceps, forearms, and grip strength with this challenging one-rep chin-up. Here's how.

Tip: Use Drop Sets to Get Better at Pull-Ups

Suck at pull-ups? Here's how to stop sucking, get stronger, and add enough volume to build muscle.

Tip: Eat More to Build, But Not That Much More

Yes, you need to consume plenty of quality calories to gain muscle, but many lifters take it too far. Here's what to do instead.

Tip: Do Loaded Push-Ups

Push-ups with added weight build strength and train your chest while keeping the shoulders healthy. Here's how to do them.

The Problem with Your Stupid Diet

Here are the problems with three popular diets and how to fine-tune them for your own needs.

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: Build Your Lats With These Two Techniques

Use these strategies to make gains and perfect your pull-ups. Here's how.

Tip: Don't Use Soreness to Judge Workout Effectiveness

You can get sore and not make progress. And you can make progress and not get sore. Here are the facts.

Tip: Do this Exercise to Build Biceps and Abs

This variation of the cable curl strengthens the core and biceps at the same time. Here's how to do it.

Tip: Use These 4 Strategies for Better Sleep

Stress and anxiety keep you from getting restorative sleep. That kills gains. Here's how to squash stress and sleep deeply.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

Tip: Take the 4-Minute Front-Squat Challenge

If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass. Check it out.

Tip: Control Nutrient Partitioning With C3G

Turn food into muscle instead of storing it as fat by maximizing muscle nutrient uptake.

Tip: Stop Shoulder Injuries with Spiral Loading

Here's how to prevent wrecked shoulders by getting your setup right.