The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

Build bigger, stronger legs, no barbell required. Here's how.

Latest and Trending

Donkey-calf-raise

Tip: Donkey Calf Raise

If your calves are smaller than your forearms, try this forgotten calf builder.

Set-up-for-heavy-dumbbell-bench-presses

Tip: Set Up For Heavy Dumbbell Bench Presses

Don't get a shoulder injury before you even start to do reps. Here's how to properly get your big weights in place.

Tip: Is Your Warm-Up Worthless?

It could be. Here's the truth about warming up, stretching, and mobility.

For-push-ups-make-an-arrow

Tip: For Push-Ups, Make an Arrow

What's the best form for push-ups? Elbows close or elbows flared? Neither really. Instead, make an arrow. Here's how and why.

Tip: How Instagram Makes You Fat

Bodybuilders do it. Figure competitors do it. Action stars do it. And they're all sending the wrong message.

Make-the-pull-through-a-better-butt-builder

Tip: Make the Pull-Through a Better Butt Builder

The pull-through is a great exercise for building glutes, but here are two ways to make it even better.

A-new-exercise-for-big-traps

Tip: A New Exercise For Big Traps

Most people have never tried this trap exercise. Try adding it to the end of your next trap-centered training session.

Tip: Make Your Pull-Ups Stricter and Tougher

If kipping your pull-ups is cheating, then this little trick is just the opposite. It'll make pull-ups even more challenging and keep your form tight.

Tip: Wall Slides for Pain-Free Pressing

Experiencing shoulder pain during overhead pressing? Use a foam roller and this simple warm-up to fix it.

Tip: Beware of Faux Pros

There are a lot of pros in the fitness field, but there are even more faux pros. Spot them and avoid them. Here's why.

Tip: A Good Diet Goes Goofy

It started out as a fine idea, at least for very overweight people, then things got weird.

Deadlift-split-squats-for-quads-and-core

Tip: Deadlift Split Squats for Quads and Core

This old-school move has been all but forgotten. Too bad, it's one of the best split squat or lunge variations. Here's how to do it.

Tip: Your PR Isn't That Important

Are you strong enough?

The-most-common-deadlift-mistake

Tip: The Most Common Deadlift Mistake

This is an injury waiting to happen. Here's what to avoid and how to fix the problem.

Safe-and-effective-behind-the-neck-pulldowns

Tip: Safe and Effective Behind-the-Neck Pulldowns

Yes, this is a safe exercise... if you do it right. Here's exactly how.

Master-the-extreme-range-split-squat

Tip: Master the Extreme Range Split Squat

Not only is this is a great exercise the lower body, it'll also improve your squat. Here's how.

Tip: An Easy Way to Stay Full and Lose Fat

The scientific way to increase satiation and reduce calorie intake. And it only takes about 20 seconds.

Increase-tension-to-build-bigger-shoulders

Tip: Increase Tension to Build Bigger Shoulders

Tension builds muscle. Here's how to ramp it up to build your delts.

Tip: Do the Double Barbell Press

It looks crazy, but it'll build your delts and overhead strength like nothing else.

A-quick-trick-for-better-deadlifting

Tip: A Quick Trick for Better Deadlifting

Most lifters struggle with getting their weight back on the deadlift. That leads to poor form and poor performance. Here's how to easily fix it.

The-21-technique-leg-press?1484000158

Tip: The 2/1 Technique, Leg Press

With the 2/1 technique, you lift the weight using two limbs and lower the weight with one limb. Here's how it looks.

The-21-technique-leg-extension?1483999993

Tip: The 2/1 Technique, Leg Extension

Finish off your next leg day with a few sets of these. This is a great technique if your main goal is muscle growth.

Tip: Stop Looking for Motivation

If you always need to be externally motivated, you're not a lifter. You're a hobbyist. Here's why.

Roll-your-back-right

Tip: Roll Your Back Right

A lot of people today foam roll their backs before or after training, but most are doing it wrong. Here's how to do it right.