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Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.

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Rotational-lunge-swings

Tip: Rotational Lunge Swings

Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.

Neural-charge-barbell-exercises

Tip: Neural Charge Barbell Exercises

Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.

The-frog-jump

Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.

The-45-degree-raise-for-glutes

The 45 Degree Raise for Glutes

Hop on the hyperextension and build your glute strength with these progressive variations.

The-plank-press

Tip: The Plank Press

This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.

Tip: The Easiest Way to Improve Insulin Sensitivity

Do this at the dinner table to allow insulin to deliver nutrients to muscle instead of fat.

Tip: The Most Filling Foods

The best foods for losing fat are the ones that fill you up the most and keep hunger at bay. Here's the list.

Tip: The Diet Food That Makes You Fat

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.

Tip: Make Protein Powder Ice Cream

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

Tip: Can't Do This? Then Hold Off on Bench Presses

Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.

Tip: Stop Training Only Half of Your Hamstrings

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

Tip: Feel Your Way To Growth

Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.

Weighted-stair-climbs-for-metcon

Tip: Weighted Stair Climbs For Metcon

Grab some weight and hit the stairs for an intense metcon workout. Here are 5 ways to do it.

The-no-kettlebell-kb-swing

Tip: The No-Kettlebell KB Swing

The kettlebell swing is a great exercise. Here's how to do it without a kettlebell that's even better.

Tip: The Food That Improves Your Thinking

Research shows that these foods may clear the cobwebs and improve your mental performance.

Tip: The Pre-Squat Primer

Do this primer superset before you squat and you'll have the best workout of your life. Here's how to do it.

Master-the-chin-up-shrug

Tip: Master the Chin-Up Shrug

Build your traps and upper back with bodyweight. Here's how.

Tip: A New Way to Build Stubborn Lats

It's not a new exercise, but a better way to do pulldowns that will turn on muscle growth fast. Check it out.

Tip: No Pain, All Gain

Pain vs. discomfort in the gym. Here's why you better know the difference.

Tip: Stop Being Needy and Self-Obsessed

Your need to inspire others is lame, ego-driven, and delusional. Here's why, snowflake.

Slow-calf-raises-for-fast-growth

Tip: Slow Calf Raises for Fast Growth

Calves won't grow? You're probably going too fast. Hold the bottom position for around 5 seconds and the top for 3.

Tip: Your Cereal is Full of Lies & Diabetes

Here's how those so-called healthy breakfast cereals are making you chubby and weak.

Dislocates-and-circles-for-healthier-shoulders

Tip: Dislocates and Circles for Healthier Shoulders

Get your shoulders ready for chest day or a big bench press with this superset.

Do-the-slider-lunge

Tip: Do the Slider Lunge

Increase range of motion, get stronger, and become more athletic. Do this drill.