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The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

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Dip-iso-holds

Tip: Dip Iso-Holds

Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Double Barrel Rows for a Bigger Back

Build your back with this strategy you've probably never tried before.

Tip: Three Rules for Dietary Fat

Stay lean and improve your health. Follow this solid advice on dietary fat.

2.5-deficit-deadlift

Tip: 2.5 Inch Deficit Deadlifts

For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.

Z-press-variations

Tip: Z Press Variations

The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.

Full-kneeling-dumbbell-overhead-press

Tip: Full-Kneeling Dumbbell Overhead Press

This accessory lift teaches you to use proper form before moving to the standing barbell press.

7 Dumb Things Lifters Argue About

Lifters spend way too much time arguing about things that don't matter that much. Here are seven things lifters should accept and just move on.

Tabata-front-squats

Tip: Tabata Front Squats

In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!

Trap-bar-deadlift-15s

Tip: Trap Bar Deadlift 1.5's

Murder your legs with this variation. Do 1-2 sets of 8-10 reps at the end of leg day.

Tip: Fix Your Push-Up

Most people can do a lot of push-ups... with terrible form. Here's how to fix that and build upper-body strength.

Squeeze-the-bar-in-bench-press

Tip: Squeeze-The-Bar-In Bench Press

If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.

Bent-over-lateral-raise-back-extension-station

Tip: Bent Over Lateral Raise, Back Extension Machine

This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.

Single-arm-barbell-curl

Tip: Single-Arm Barbell Curl

The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.

The-compound-row

Tip: The Compound Row

A great back exercise, especially for athletes.

Improve-ankle-mobility

Tip: Improve Ankle Mobility

If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.

Tip: An Unconventional Way to Improve Your Pull-Ups

Do more pull-ups and do them with more weight strapped to your body. How? Use this cool training method.

The-2-rope-face-pull

Tip: The Two-Rope Face Pull

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Dumbbell-turkish-get-up

Tip: Dumbbell Turkish Get-Up

Get-ups are great for improving stability, core strength, and mobility, and you don't have to have a kettlebell to do them.

Tip: Inadequate Sleep and Thyroid Function

This should scare you into bed early.

Tip: Go Hard, Then Go Home. But Go Hard Often.

How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.

Tip: Steroids, Legality, and Liars

Have you ever used? Would you if bodybuilding drugs were legal? Check out what other fans said here.

Cable-trx_reverse_flye

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

Tip: Fasting – Lose Weight, Gain Abdominal Fat?

Yet another study is showing that popular fasting diets may backfire and cause belly fat gain and health damage in the long run.