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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!

Good_curl_form_with_elbow_raise

Tip: Good Curl Form with Elbow Raise

Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

1-1-2-bench-press

Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

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.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

The-j-rope-pull

Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

Thick-grip-neutral-pull-ups

Tip: Thick Grip Neutral Pull-Ups

Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.

6 Workout Mantras That Mostly Suck

There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash.

The-right-grip-for-the-barbell-ab-rollout

Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.

Bench_press_from_pins

Tip: Bench Press from Pins

Build strength and power by starting your bench press from a dead-start position. Here's how.

Jerk-from-pins

Tip: Jerk From Pins

Improve your rate of force development with this variation of the jerk.

Tip: The 10-Second Test for Overhead Efficiency

Test your mobility, stability, and strength with this overhead exercise.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Tip: The One-Arm Press Test

Have you become neuromuscularly complacent? Try this core strength test and find out.

Find-your-lats-enhance-your-training

Tip: Find Your Lats, Enhance Your Training

This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.

Use_this_trick_for_perfect_push-ups

Tip: Use This Trick for Perfect Push-Ups

The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.

Hip-extension-and-the-hip-thrust

Tip: Hip Extension and the Hip Thrust

Get better results from the butt-building hip thrust with these tips.

The Hidden Fat Loss Hormones

These little known hormones can make or break your ability to lose fat and keep it off. Here's what you need to know to control them.

Medicine-ball-rolls

Tip: The Medball Ab Rollout

This tough rollout variation will nail your core and your lats. Do 3 to 6 sets of 5 to 8 rolls.

Vertical-pallof-press

Tip: Vertical Pallof Press

Think of this exercise as a kind of standing ab rollout. Great for overall core strength.

Tip: Why Men and Women Can't Train Together

Okay, you can lift weights together. But there are some differences you need to know, especially when it comes to rest periods.