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Holding a static stretch for precisely this many seconds before doing a lift increases performance.

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Band-pullover

Tip: Band Pullover

With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.

Tip: The Best Hip Hinge

This fundamental movement pattern is, well, fundamental. But try this before you jump into deadlifting.

Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Tip: The Bro-Assisted Chest Builder

Get a training partner for this exercise. Asking for a little help is worth the big gains.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Tip: The Best Performance Hack You Aren't Using

An old bodybuilding trick might actually improve athletic performance. Ironically, it's not that great for bodybuilding. Info here.

Tip: Machines Have Their Place

Sure, free weights are usually best, but don't scoff at machine exercises. Here's why.

Tip: Should You Max Out Today?

Use this handy guide before you go all-out with your next PR attempt.

Tip: Overfeeding and BMR

How to use your metabolic rate to keep the gains coming.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

Tip: The Most Brutal Smith Machine Exercise

Want big, nasty quads? Do this exercise. Is it functional? Yes, it functions to build big, nasty quads.

Tip: Forget the Foam Roller. Do Quad Smashes

Feeling beat up after leg day? Try this to work out the tightness and free up your mobility.

Tip: Get Jacked Legs with 50-Percent Sets

This brutal training method would build legs on Lieutenant Dan, so it'll work for you too. Take a look.

Tip: Eat Fat, But Find the Middle Ground

Don't get stuck in the extremes when figuring out your diet.

Tip: Fat Facts For Lifters

Choose the best dietary fats and dial in your intake. Here's why.

Tip: Weed and the Munchies

Does marijuana really trigger hunger and cravings? Here's the science, dude.

Tip: Lessons From Bruce Lee

Three lessons from the martial arts legend to help you with lifting and life.

Tip: The Most Overrated Dietary Oil

The benefits of this health-food darling are way overblown. Here's what you need to know.

The-reverse-paused-deadlift

Tip: The Reverse Paused Deadlift

This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.

Angled-unilateral-romanian-deadlift

Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Tip: Reps & Techniques for Size Gains

Get back to the basics of hypertrophy training with these proven methods.

Tip: Stop Putting Hunger On A Pedestal

This is the problem with diets that promote hunger.

Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

Improve-ankle-mobility

Tip: Improve Ankle Mobility

If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.