The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.

Latest and Trending

Tip: The Silly-Looking Exercise Your Glutes Need

This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Single-arm_push_press_lowered_slowly

Tip: Single-Arm Push Press, Lowered Slowly

Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.

Tip: Mini-Fasting for Fat Loss

A new type of intermittent fasting allows you to lose body fat fairly painlessly while simultaneously improving fitness.

The_burpee_and_reverse_lunge_combo

Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

Reverse_21_%e2%80%93_lateral_raise

Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

Tip: Next Level Push-Ups

This advanced style of push-up is not only a great upper-body builder, it's a good alternative to use when your shoulders are acting up.

Tip: The Right Way to Crunch

The stability ball crunch is a good exercise, but most people screw it up. Here's how to do it right for best results.

Reverse_21s_%e2%80%93_dumbbell_bench_press

Tip: Reverse 21s – Dumbbell Bench Press

Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.

Tip: Death to Super Deep Squats

Parallel is better for strength, power, and pain-free gains. Here's why.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

Reverse_21_%e2%80%93_pull-ups

Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

The_banded_pullover

Tip: The Banded Pullover

The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.

Reverse_21s_%e2%80%93_front_squat

Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: 4 Thigh-Quaking Squat Variations

The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: Single-Leg Romanian Deadlift

This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.

Shoulder-shocker

Tip: The Shoulder Shocker

This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.

Dumbell-bulgarian-split-squats-from-deficit

Tip: Dumbbell Bulgarian Split Squat from Deficit

One way to make an exercise more challenging is to increase the range of motion. Here's an example.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

Modified-reverse-hypers

Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: Dopamine, Serotonin, and Toughness

To be at your best, you need to understand the neurological components of performing under pressure.