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Can you do three measly reps using this training method? Maybe. Give it a shot.

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Tip: The Straight-Fire Glute Exercise

Yeah, these are gonna burn. But in a good way that builds your butt.

Cable-rear-delt-flye-single-arm

Tip: Cable Rear-Delt Flye – Single Arm

Strengthen horizontal shoulder abduction with this move.

Band-pullover

Tip: Band Pullover

With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.

Partner-assisted-dumbbell-flye

Tip: Partner-Assisted Dumbbell Flye

The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Tip: Machines Have Their Place

Sure, free weights are usually best, but don't scoff at machine exercises. Here's why.

Tip: There Are No Best Exercises

Nope, not even the one you're thinking about right now. Here's why.

Tip: What You Need to Know About MRV

Maximal Recoverable Volume. Not familiar with it? Here's why it's important and how it can help you plan your next month of training.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

Constant-tension-rdl

Tip: Constant Tension RDL

With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.

Tip: Forget the Foam Roller. Do Quad Smashes

Feeling beat up after leg day? Try this to work out the tightness and free up your mobility.

Tip: A New Way to Use Testosterone

One out of every three people in America will get some type of cancer. Here's how testosterone injections can help them fight it.

Tip: A Cheap Way to Improve Your Diet

Phytochemicals, fiber, filling low-calorie volume... try this for one week and you'll get it all.

Tip: The Overhead Press Test

Can you pass it? Here are the rules.

The-reverse-paused-deadlift

Tip: The Reverse Paused Deadlift

This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.

Angled-unilateral-romanian-deadlift

Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Tip: Avoid Habit Profiteers

If you're trying to lose fat, keep your distance from these things.

Banded-deficit-reverse-lunge

Tip: Banded Deficit Reverse Lunge

Add some accommodating resistance to this exercise with bands and blow up your glutes.

Medicine-ball-slam

Tip: Medicine Ball Slam, Proper Form

To do this correctly, resist forward flexion and stay more upright.

Tip: This Can Stop Fat Loss

It's a common problem that can stall fat loss and wreck your health, even if your diet is in check.

Side-to-side-pull-up

Tip: The Side-to-Side Pull-Up

Good at pull-ups? Nice. Now try this variation.

Rear-foot-elevated-hip-flexor-stretch

Tip: Rear Foot Elevated Hip Flexor Stretch

Most lifters have tight hip flexors. Here's how to fix them up.

The-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.