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Blow out all your air on the way down and contract hard. Do 10-12 reps.

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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.

Over_and_backs_for_delts

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

Tip: Deadlift – Trunk Flexion vs. Hip Flexion

Hip flexion good. Trunk flexion bad. Here's why and what each looks like so you can make sure your form is correct.

The-bear-crab-complex

Tip: The Bear-Crab Complex

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

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

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.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Tip: A Recovery Protocol for Power Athletes

What happens when you combine several popular recovery methods? This new study tested it out.

Tip: Scam – Grass-Fed, GH-Free Protein Powders

These expensive protein powders aren't giving you anything you won't get from non-grass fed, non-organic protein powders. Here's why.

Cross-body-plank

Tip: Cross-Body Plank

If you can plank for more than 30 seconds, you need a more advanced variation. Try this.

Goblet-and-hack-squat-superset

Tip: Goblet and Hack Squat Superset

For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

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.

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.

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 Truth About Diet Soft Drinks

Don't listen to the internet rumor mongers. Here's the real scoop about dieting and diet drinks.

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.

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: Your Hatred of the Smith Machine is Dumb

Pro bodybuilders, hot fitness chicks, strongmen, and even powerlifters sometimes use the Smith machine. Here's why.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

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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.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Tip: The Surprising Truth About Negatives

A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.