The World's Largest Hardcore Training Site

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

There are two ways people like to think about their workouts. Neither lead to progress. Here's the smart way to approach hard training.

Latest and Trending

Loaded-lat-stretch-for-shoulder-flexion

Tip: Loaded Lat Stretch for Shoulder Flexion

Use this weighted drill to open up your lats and improve overhead mobility and shoulder health.

3-drills-to-prime-your-body-for-squats

Tip: 3 Drills to Prime Your Body for Squats

Add these drills to your warm-up on leg day for smoother, safer squats and lunges.

Rdl-wide-legs-sled-and-sumo-dl-superset

Tip: RDL, Wide Legs Sled, and Sumo DL Superset

Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.

Loosen-up-stiff-shoulders-in-2-minutes

Tip: Loosen Up Stiff Shoulders in 2 Minutes

Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.

Compound-set-combo-curls

Tip: Compound Set Combo Curls

Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.

Tip: Trigger Homeostatic Disruption, Sometimes

Here's a lesson we can learn from CrossFit, with caution.

The-child's-pose-for-athletes

Tip: The Child's Pose For Athletes

Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.

Tip: Fake Natties Are Unethical Losers

Time to call out those punks who can't handle playing by the rules.

Press-outs-for-abs

Tip: Press Outs for Abs

This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.

The-barbell-rollout

Tip: The Barbell Rollout

Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.

Trigger-point-technique-for-posterior-shoulder

Tip: Trigger Point Technique For Posterior Shoulder

Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.

Tip: A Common Mistake That Kills Your Gains

We all do it, but we'd make a lot more progress if we didn't. Check it out.

The-dead-start-bench-press

Tip: The Dead-Start Bench Press

Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.

Military-press-with-overhead-shrug

Tip: Military Press With Overhead Shrug

For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.

The-x-pulldown

Tip: The X-Pulldown

This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.

The-banded-face-pull

Tip: The Banded Face Pull

Use this modification to make the face pull exercise even more effective.

Parasympathetic-recovery-breathing

Tip: Parasympathetic Recovery Breathing

Use this technique after tough workouts to calm the CNS and spark recovery.

The-scrape-the-rack-triceps-extension

Tip: The Scrape The Rack Triceps Extension

Apply pressure against the rack throughout to really build the long head of the triceps.

Tip: Stay Lean With This Green

Keep your blood sugar in check, naturally. Add this to your diet.

Prevent-pec-tears-with-the-floor-press

Tip: Prevent Pec Tears with the Floor Press

The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.

Tip: Do You Have Social Jet Lag?

Almost everyone falls into this habit, and science says it can ruin your heart health. Here's what you need to know.

The-paused-sumo-deadlift

Tip: The Paused Sumo Deadlift

Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.

Tip: How to Train for Brain Gains

Can you build muscle as well as brain power? Yep. Here's the type of training that has the most neuroprotective effects.

The-zercher-squat

Tip: The Zercher Squat

It's one of those things that only the REALLY dedicated lifters do. The Zercher squat is as effective as it is painful. Try it.