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Muscle growth is an adaptive response. No challenge, no gains. Are you using at least a few of these progression methods?

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Tip: Women, Train Like Men (For the Most Part)

There are only a few differences in how women should train versus men. Here they are.

Tip: For Bigger Biceps, Do Mechanical Drop Sets

Here's a cool training method that'll shock your stubborn biceps into growth.

Tip: Accelerate Workout Recovery Two Ways

Lymphatic drainage: Sounds nasty, but it's not. Here's why you need to promote it and a couple of ridiculously easy ways to do it.

Tip: Build a Stronger, Harder Butt

Blast your glutes and hamstrings like never before with dynamic-static compound sets. Here's how.

How to Build a Monster Grip

Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.

Tip: Foam Roll AFTER Training For Fast Recovery

Soft tissue work on the roller is okay before workouts, but it's best done after training. Here's why.

Tip: Find Your Perfect Squat Depth

Use the test here to find out how low you can go and how wide or narrow your feet should be.

Tip: Use Primer Singles

Here are two ways that smart lifters prime their bodies for monster lifts and new personal records.

Tip: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Learn to Use a Weight Belt Correctly

Are you making this common mistake with your lifting belt? Find out here.

Tip: Stretch the Hip Flexors

Sit on your butt most of the day? Try this dynamic stretch that'll get you ready for smooth, heavy lifting.

Tip: Strengthen Your Abs – 5 New Exercises

What's better than great looking abs? A core that's as strong as it looks. Here's how to build one.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

7 Tri-Sets For Mass

Blast your abs, shoulders, arms, chest, and back – even if the gym is packed and you're short on time. Here's how.

Tip: Drop the “Body Love” Nonsense

Put in the effort and seek the results, but don't get sucked into this politically correct movement. Here's why.

Tip: Assess Your Bench Press Technique

Your bench press form might be setting you up for injury. It's time to re-assess your technique. Try this test.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Improve Your Tempo on Pull-Ups

If your goal is to build more muscle, use this tempo prescription to get better results.

Tip: Stop Eating Like a Pro Bodybuilder

You know what's even worse than that? Paying them for their diet plans. Check this out.

Tip: Get More Magnesium

Most lifters and athletes are deficient, and that can really screw up their workouts. Here's how much you need and where to get it.

How Sex Really Affects Training & Competition

Old-school coaches made their athletes swear off sex before competition to improve performance. Does that work? Does it apply to workouts? Here's the science.

Tip: Vary Rep Range to Grow

There's more to bodybuilding than 3 sets of 10. If your main goal is hypertrophy, this is a must-read.