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

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Front-foot-elevated-split-squat

Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

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.

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.

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: It Grows Muscle, Too

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

Rear-foot-elevated-split-squat

Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Tip: How Much Protein Should I Eat?

Common question. Here are some guidelines for lifters.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

The 9 Metrics of Muscle Gain

Are your workouts working? It can be tough to track muscle gains, and the scale alone falls short. Here are nine ways to track your growth.

Rib_and_chest_position_for_the_deadlift

Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Boost Biceps Growth, Instantly

Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

Tip: Burn Fat Better With Ellagic Acid

Shrink fat cells and naturally keep your blood sugar in check. Here's how.

Tip: The Least Effective Core Exercise

Honestly, people who do this exercise may not be smart enough to read an article about why it's a dumb exercise.

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.

Cross-body-hammer-curls

Tip: Cross-Body Hammer Curl

Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.

Tip: The Combo Exercise That's Just Plain Silly

It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.

Tip: Do This to Fix Non-Organic Produce

Here's how to make your non-organic fruits and vegetables as healthy as their organic counterparts.

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!

3 Ridiculous Things People Say About Diet

You've heard these sayings before. They make sense... if you don't think about them very hard. Let's think about them hard and get to the truth.

2-1-accentuated-eccentric-machine-press

Tip: 2:1 Accentuated Eccentric Machine Press

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

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Hip-thrusts-in-a-rack

Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.