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Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.

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Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

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Tip: 3 Movements For Better Squats

Do five round of these movements to warm up for a big squat or do them on off days for recovery.

Tip: 4 Mandatory Methods for Abs

IFBB Pro Mark Dugdale shares his smart approach to ab training. Check it out.

Tip: Two Ways to Train Abs with Bands

Abs and obliques need resistance to get strong. Here are two exercises you can do anywhere.

Front-squat-bar-placement

Tip: Front Squat Bar Placement

Here's a great trick to use to get your bar placement right for front squats.

The-frog-jump

Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.

The-reeves-deadlift

Tip: The Reeves Deadlift

Build upper-back strength and improve your grip with this classic but almost forgotten exercise.

3 Trigger Point Drills For Pain Relief

Pain makes it harder to lift and stay motivated. Not getting relief? Trigger point therapy may be your solution. Here's how to do it.

The-modified-jefferson-deadlift

Tip: The Modified Jefferson Deadlift

The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.

Tip: The Most Filling Foods

The best foods for losing fat are the ones that fill you up the most and keep hunger at bay. Here's the list.

Tip: Lose Fat With a Timer

Get your stopwatch ready. This strategy will help you to eat only when hungry AND avoid overeating at mealtime.

Squat-stance-deadlift-with-eccentric-isometrics

Tip: Squat Stance Deadlift with Eccentric Isometrics

Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.

The-best-lower-body-primer

Tip: The Best Lower-Body Primer

Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.

Tip: A New Kind of Food Log

Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun.

Tip: Can't Do This? Then Hold Off on Bench Presses

Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.

Tip: Master Push-Ups With Frankenstein Holds

Correct your ugly, injury-causing push-up technique with this drill.

Tip: Stop Training Only Half of Your Hamstrings

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

Tip: 7 Challenging New Ways to Build Your Chest

How to build your pecs with no bars, no dumbbells, and no machines.

How-to-front-squat-pain-free

Tip: How to Front Squat Pain-Free

Because of mobility issues or previous injuries, the front squat can be too hard on some lifters' elbows, shoulders, and wrists. Fix that with straps.

Weighted-stair-climbs-for-metcon

Tip: Weighted Stair Climbs For Metcon

Grab some weight and hit the stairs for an intense metcon workout. Here are 5 ways to do it.

Tip: The Right Way to Choose Foods

Four things you can do while grocery shopping to make sure you get the nutrients you need.

Tip: Two New Ways Build Upper Body Strength

Get stronger overhead and add slabs of muscle to your shoulders with these advanced techniques.

Drive-the-bus-for-bigger-delts

Tip: Drive the Bus for Bigger Delts

This odd-looking exercise puts the whole deltoid group under constant tension and works angles that aren't normally trained.

Tip: The 6-Second Trick for a Bigger Bench Press

A fast, easy, and scientifically-backed way to increase force production on the bench press. Check it out.