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Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.

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Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Tip: The Stability Ball is Overrated

Good rehab tool, not always a good strength training tool. Here's why.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.

Tip: Seminar Syndrome – A Common Trainer Problem

It happens to coaches and trainers, and it can happen to you too.

Ring-dips-with-tempo-manipulation

Tip: Ring Dips With Tempo Manipulation

Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.

Tip: Scars and Mobility – What You Don't Know

Got an old scar from an injury or surgery? Surprisingly, it can affect your mobility and athletic movement. Here's what to do.

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Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

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Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

Band-resisted-jackknife

Tip: Band Resisted Jackknife

Want a really strong core? Add this tough ab exercise to your program.

The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

Tip: The Safest Chest Press

This lift is easy on your joints, kind to your shoulders, and polite to your achy elbows. And it'll still get you super strong.

Tip: Death to Super Deep Squats

Parallel is better for strength, power, and pain-free gains. Here's why.

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Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

Tip: Two Glute Exercises for Knee Health

Wait, butt exercises for healthy knees? Yep. Here's why and how to do these movements.

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Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: Rethinking the Fasting Trend

I believed in intermittent fasting, gave it a fair shot, then changed my mind about it. Here are the big drawbacks to fasting.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: Ankle Mobility for Muscleheads

Poor ankle movement causes problems throughout the body. Here's how to fix yours fast.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Tip: Protein, Carbs, and Fat: Simplified

Want to get ripped? Narrow down your diet to single-macro dominant foods. Here's why and some food suggestions.