The World's Largest Hardcore Training Site

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

The big lifts are foundational, but isolation and time under tension are crucial for shoulder size. Here's how to do it.

Latest and Trending

Tip: Do the Zombie Press

Build your upper body and improve your overall athleticism with this crazy-looking exercise. Here's how.

Tip: Make the Face Pull a Staple Exercise

Got bad posture or a permanent slouch? Do the face pull. Here's why and how to do it.

Tip: Try the Gironda 8x8 Set/Rep Scheme

An 8x8 set/rep scheme is tough enough, but do it using 30 second rest periods for all kinds of gains. Here's how.

Tip: Do 7-4-7 Deadlifts to Boost Performance

This workout builds muscle, increases work capacity, and burns fat. Check it out.

Tip: Stop Shoulder Injuries with Spiral Loading

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

Tip: Stop Icing Your Injuries

Turns out, icing your injuries doesn't help and may even hinder the healing process. Luckily, there are better methods. Read this.

Tip: Kill Bad Gut Bacteria to Stop Cravings

Cravings aren't all in your head. They're partly caused by what's going on in your gut. Here's how to fix it and kill the cravings.

Tip: Fire Up Your Glutes With This Exercise

This is like a concentration curl for your butt. Here's how to do it.

Tip: Do This to Make Push-Ups More Effective

Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.

Tip: Use This Workout to Build Your Puny Calves

To add size to the calves you must remove the stretch-reflex and perform loaded stretching.

Tip: Take the Hang Pull-Up Test

Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.

Tip: Make Triceps Training More Effective

When you do triceps extensions, use a decline bench instead of a flat bench.

The Complete Guide to Barbell Squats

To be strong, you have to squat. But which barbell variation is best for you? Low bar, high bar, front, overhead? Find out here.

Protein Trickery: Nitrogen Spiking

Some companies have been ripping you off by selling protein supplements spiked with cheap fillers passed off as real protein. Here's how to avoid the scam.

Flexible Training For Faster Gains

Advanced lifters don't just follow training programs blindly. They know when to push and when to back off. Here's how to become one of them.

The 5 Worst Types of Trainers

Like any occupation, the fitness biz has its share of morons and downright delusional characters. Here's how to spot them.

Biotest-be-unbreakable

Mark Dugdale "I Go to War!" Video

Check out Mark Dugdale in the new Biotest commercial, and let us know what you think.

3 Keys to a Big, Injury-Free Bench Press

Lift big-ass weights without pain using these three very advanced techniques.

5 Reasons Your Program Isn't Working

Most so-called workout programs suck. It's time to choose a goal, pick a plan, and stick to it for at least 12 weeks.

Build 360 Degree Strength

Take the flexibility test, then use a unique exercise to build strength in new body positions. Your squat and deadlift will thank you.

The Lessons of Peyton Manning

Manning broke an "unbreakable" record. And the way he did it has plenty of lessons for anyone who wants to build his body.

4 Training & Diet Arguments: Resolved!

The scientific facts about machines vs. free weights, calorie quality vs. quantity, hard work vs. genetics, and high volume vs. heavy weight.

5 Reasons You're Not Getting Stronger

There's more to getting strong than just lifting heavy stuff. Here's how to keep the gains coming.

Finding Flow: How to Get in the Zone

Reach your physique goals faster. Smash personal records. Make other teams fear you. How? Tap into the flow state. Here's how to do it.