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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.

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Supinate-for-bigger-biceps

Tip: Supinate for Bigger Biceps

Want bigger arms? Do the twist: supinate at the top. Here's how.

The-paused-deadlift

Tip: The Paused Deadlift

Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.

Tip: The 5 Bench Press Commandments

Blast up more weight... while using good, safe form. Here's how.

The-back-exercise-form-fixer

Tip: The Back Exercise Form Fixer

Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.

Tip: Boost Your Bench With Timed Dumbbell Presses

One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.

The-8-strict-pull-ups-test

Tip: The 8 Strict Pull-Ups Test

Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

The-3-way-shoulder-finisher

Tip: The 3-Way Shoulder Finisher

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.

Tip: 4 Extended Set Techniques for Size Gains

Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.

Tip: 12 Minutes of Singles

Set a timer and ramp up your deadlifting volume with Sadiv sets. Here's how.

The-dumbbell-hamstring-curl?1492627569

Tip: The Dumbbell Hamstring Curl

Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.

Tip: Treat Light Weight Like It's Heavy

Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how.

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-reeves-deadlift

Tip: The Reeves Deadlift

Build upper-back strength and improve your grip with this classic but almost forgotten exercise.

Tip: Strengthen Your Ankles

Prevent injury, perform better. Three exercises to try out.

Tip: Lose Fat With a Timer

Get your stopwatch ready. This strategy will help you to eat only when hungry AND avoid overeating at mealtime.

Press-lockout-from-pins-for-triceps

Tip: Press Lockout from Pins for Triceps

For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.

Build-triceps-with-this-drop-set

Tip: Build Triceps With This Drop Set

Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.

Tip: Build Your Grip & Forearms Like This

This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

The-deadlift-jump-for-power-development

Tip: The Deadlift Jump For Power Development

Can't do a power clean in your lame gym? Try this.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

A-tough-effective-way-to-push-press

Tip: A Tough, Effective Way to Push Press

Do the eccentric accentuated push press. Fancy name, brutal strength exercise.