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Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.

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Reverse-lunge-from-step

Tip: Reverse Lunge from Step

This knee-friendly variation is great for your quads, glutes, and hamstrings.

Tip: The Killer Chemical That's Good for You

Oddly, this common food additive is shunned in this country but it has a host of positive benefits.

Tip: The Power Exercise for Delts and Traps

Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps.

Triceps_extension_%e2%80%93_multi-hold_pump_set

Tip: Triceps Extension – Multi-Hold Pump Set

Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.

Tip: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

Tip: The Best Bench Press for Athletes

Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.

Tip: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

7 Ways to Scare Your Body Into Getting Stronger

You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.

Tom Brady's Diet is Way Stupid

He's probably the best quarterback of all time, but is it because of his weird, restrictive diet? Hell no! Check out what this bonehead won't eat.

The-bear-crab-complex

Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Tip: 3 Unique Fat-Loss Tips

Try these two surprising but common-sense tips and one really cool kitchen-chemistry tip to make fat loss a lot easier.

Dips-rear-delt-flyes-over-and-backs

Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

Tip: The Forbidden Food for Healthy Hearts

People were once told to avoid this food. No more. In fact, eating a few of them every day is good for your ticker.

Tip: Elevation Masks Just Don't Work

A new study shows that these goofy masks make everything about your workout less effective. Here's why.

Single-arm-machine-curls

Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

Tip: The Most Popular Bad Exercise

You've seen people doing this in your gym. Here's why it's idiotic.

5 Reasons Your _____ Is Small

Does your back suck compared to your chest? Do your triceps lag behind your biceps? Whatever your puny muscle group is, here's how to fix it.

Tip: Train Your Glutes for a Bigger Squat

Here's what to do before, during, and after squats to activate, strengthen, and grow your glutes.

Rotating-lat-pulldown

Tip: Rotating Lat Pulldown

Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.

Tip: The Cure for Sugar Cravings

It's easy to drop bodyfat if your cravings for sweets and other junk are taken away. Here's one way to do it, according to science.

Deficit_semi-sumo_deadlift

Tip: Deficit Semi-Sumo Deadlift

This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!

2-1-accentuated-eccentric-machine-press

Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.