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Why super-strict diets backfire and how to prevent that from happening with buffer foods.

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Tip: The Best Grip For Pain-Free Pressing

Here's how to find your best grip on dumbbell bench presses, a grip that'll allow you to press without pain AND build muscle.

Tip: Build Your Back With This Unique Training Method

Cluster sets are magical. Here's how to use them for pull-ups.

Tip: How Tall Guys Can Improve Squat Mobility

Yes, you can be tall and squat with good form. This assistance exercise will help. Check it out.

Tip: A Better Way to Row

Build a bigger back with this new twist on the seated row. Take a look.

Tip: Burn Until You're Big

Good news: This hypertrophy training technique works fast. Bad news: It feels like your muscles are on fire. Try it if you dare.

Tip: Finish Your Calf Training With This

Hitting your calves hard and not getting results? Before you gripe about genetics, add this to the end of every calf workout.

Tip: Do the 8-Second Crunch

If it looks like you're having a seizure when you train abs, you're not getting much benefit... and you're asking for injury. Try this instead.

Tip: Nail Your Biceps With This Training Method

This unique way of doing reps is great for muscle gains. Warning: It's tough!

Tip: Close Your Eyes On This Lift

Recruit more motor units, improve form, and build more strength... by shutting your eyes? Yep, here's how it works.

Tip: Do THIS to Improve Your Front Squat

Hate front squats? Well, they hate you too. Do this accessory exercise to take control and master them.

Tip: How To Know If You Should Cheat

There's a place for cheat meals but most people do it wrong. Don't be one of them. Use these guidelines.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

Tip: Start Every Workout With a Strength Move

Focus on a big basic lift, then throw in some assistance work. Here's how to set it up and what lifts to emphasize.

Tip: Test Your Grip Strength!

If you can't pass this test, then your grip is not only weak sauce, your elbows will start to give you problems too.

Tip: Adhere to the 90% Rule

A simple guideline that cuts through the dietary dogma and gets you back on track. Check it out.

Tip: The Best Lunge for Hard Glutes and Pain-Free Knees

Not only will this lunge variation work better on your saggy ass, it's also safer on the knees. Here's exactly how to do it.

Tip: Stop Making This Diet Mistake

Most people think they need to cut carbs and calories on their days off. They're wrong. Here's why.

Tip: Make This Healthy Gainer Shake

It's body-building, not belly-building. Here's a convenient shake that'll fuel your gains without wrecking your health.

Tip: Accelerate Workout Recovery Two Ways

Lymphatic drainage: Sounds nasty, but it's not. Here's why you need to promote it and a couple of ridiculously easy ways to do it.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Stop Doing Excess Cardio

If you "have to" do tons of cardio to stay lean, your diet sucks. Here's a little reality check.

Tip: Stop Rowing With Excessive ROM

Using full range of motion is good, except when it's bad and leads to injury. Here's how to fix this common form mistake.

Tip: Optimize Your Warm-Up

Here are 5 ways to improve your warm-up to get better results from heavy training sessions.

Tip: Don't Use Deload Weeks. Use Intro Weeks.

Stop wasting 25 percent of your strength training workouts. Here's a better way to deload and boost recovery.