The World's Largest Hardcore Training Site

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

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Latest and Trending

Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Muscle Building Exercises for Weightlifters

Love the Olympic lifts but also want to look like you lift? Add these accessory moves to your plan.

Chest-supported-dumbbell-row

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

3-tips-for-a-perfect-curl

Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Tip: Stop Maxing Out for No Damn Reason

If you're not a powerlifter, or it's not the right time in your training cycle, then going for a PR is just plain dumb. Here's why.

Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

Single-leg_hip_thrust_%e2%80%93_slow_negative

Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

Tip: Slow Gains? 3 Things You Might Be Missing

People will try the weirdest diets and workouts, but many won't do the simple things proven to work. Here are three of them.

Hip_thrust_%e2%80%93_two_legs_up_one_leg_down

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

High-rep-dumbbell-clean-squat-press

Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.

Tip: How to Look Good for the Ladies

You really want to know? Paul Carter has some life advice for you, and also some bodybuilding advice.

Tip: A Common Chest Training Mistake

Build bigger, stronger pecs by avoiding this exercise combo.

Tip: Should I Bulk or Cut First?

Every lifter asks this question.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

Reverse-grip-paused-pulldown

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Tip: Cook Healthy Food 16 Times Faster

Here's how to eat a lot healthier, a lot tastier, in a lot less time.

Dynamic-oscillatory-pec-stretch

Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.