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Muscle growth is an adaptive response. No challenge, no gains. Are you using at least a few of these progression methods?

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Tip: Foam Roll AFTER Training For Fast Recovery

Soft tissue work on the roller is okay before workouts, but it's best done after training. Here's why.

Tip: Find Your Perfect Squat Depth

Use the test here to find out how low you can go and how wide or narrow your feet should be.

Tip: Pick the Right Deadlift Style for You

Sumo or conventional? Check out these tips for choosing the best style for your body type.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Stop Doing Excess Cardio

If you "have to" do tons of cardio to stay lean, your diet sucks. Here's a little reality check.

Tip: Avoid This Pulldown & Pull-Up Mistake

Some people actually think this technique blunder is the correct form. They're wrong. Check it out.

Tip: Test Your Glutes

Are your butt muscles firing properly? Here are 8 quick tests. Pick a couple and find out.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: Don't Use Deload Weeks. Use Intro Weeks.

Stop wasting 25 percent of your strength training workouts. Here's a better way to deload and boost recovery.

Tip: Try Band-Resisted Rollouts for Abs

As if the ab wheel wasn't hard enough, Coach Bruno ramps it up a notch. Check this out.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.

Tip: Know Why You're Squatting

Do you want more muscle or more weight on the bar? How you answer should determine how you squat. Info here.

Tip: Boost Strength Instantly With 2 Exercises

Take the brakes off your nervous system and you'll automatically be able to lift more. Here's how to do it.

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Tip: Eat Proffles!

Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here.

Tip: Warm Up Your Joints. Here's How.

Lift heavy weights safely and increase range of motion with these four simple drills.

Tip: Build Traps with Overhead Shrugs

You don't see many people doing this one. Of course, you don't see many people with great traps either. Check it out.

Use Rollers and Lacrosse Balls for Gains

Break up the scar tissue that reduces flexibility, contractibility, and blood flow using a roller and a lacrosse ball. Here's how.

Tip: Do Cable Pullovers for Great Lats

The cable beats the dumbbell for this classic bodybuilding exercise. Here's how to do it.

Tip: Target the Lower Traps

Lifters often focus on the part of the traps they can see in the mirror, leading to poor posture and puniness. Here's how to fix that.

The 5 Dumbest Stretching Myths

For decades, gym goers and athletes stretched before workouts and competitions. Then stretching became “bad.” Here's the real story.

Tip: Stop Trying, Start Committing

It's time to cut the crap and reach your physique goals. Trying is lying. Start committing instead. Here's how.

Tip: Go Negative to Get Positive Results

Sometimes a kick in the butt works better than a pat on the back, especially for fat loss. Here's why.

Tip: Activate Your Glutes to Deadlift More

This simple drill will fire up your glutes and help you pull more weight. Check it out.