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Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

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Tip: Improve Your Tempo on Pull-Ups

If your goal is to build more muscle, use this tempo prescription to get better results.

Tip: Get More Magnesium

Most lifters and athletes are deficient, and that can really screw up their workouts. Here's how much you need and where to get it.

Tip: Test Your Glutes

Are your butt muscles firing properly? Here are 8 quick tests. Pick a couple and find out.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.

Tip: Make the Pull-Through Even Better

Here are two simple ways to make this glute-builder even more effective.

Tip: Know Why You're Squatting

Do you want more muscle or more weight on the bar? How you answer should determine how you squat. Info here.

The Truth About Direct Arm Training

Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.

Tip: Do Paused-Rep Pulldowns

A simple technique plus a change in grip can make pulldowns work much better. Check this out.

Tip: Prioritize Free-Weight Compound Exercises

Maximize your training program by keeping a few simple rules in mind. Check 'em out.

Tip: Do the Med Ball Tack & Floss

Shoulders feeling stiff and cranky? Ditch the foam roller, grab a med ball, and do these drills.

Tip: Drop the Cheat Meals

Cheat meals have their place, but not if you're already too fat. It's time for a reality check. Read this... or just run to your safe space and stay fat.

Tip: Lift Hard, Lift Wisely

Keep these 15 things in mind and you'll have a long lifting career.

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Tip: Do the Guillotine Curl

This unique exercise hits both heads of the biceps and challenges your arms in a whole new way. Check it out.

Tip: Fix Your Tight Hamstrings

All you need is a lacrosse ball and the ability to tolerate pain. Here's how to do it.

Tip: How to Foam Roll Your Calves

Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves.

Tip: Do Partner Flyes for Bigger Pecs

Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: Do the Shin Box Drill Before Leg Day

Looks a little goofy, but it really gets you ready for heavy lower-body lifting. Check it out.

Tip: Take the Plank and Push-up Challenge

It's time to shake up your workout. Challenge your friends (or enemies) and see who lasts the longest. Check it out.

Tip: Use the Bus Driver Exercise for Delts

Looks odd, but it'll hit your shoulders in a way that other delt exercises can't. Check it out.

Tip: Try the Heavy Density Lifting Method

These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.

Tip: Don't Reach for the Bar With Your Chin

It's one of the most common technique mistakes with chin-ups. Here's why and how to avoid it.

Tip: Increase the Quality of Your Sleep

How to sleep more, sleep better, fight cortisol, and boost natural GH.