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Powerlifting has a total – the sum of its three lifts. CrossFit has a total too. But are they really the best tests of athleticism? Enter the Pendlay total.

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Tip: A Recovery Protocol for Power Athletes

What happens when you combine several popular recovery methods? This new study tested it out.

Cross-body-plank

Tip: Cross-Body Plank

If you can plank for more than 30 seconds, you need a more advanced variation. Try this.

Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

Tip: Eat More, Get Ripped

Trying to lose fat? Can't drop calories any lower? Then it's time to reverse diet and keep the fat loss coming. Here's how.

Goblet-and-hack-squat-superset

Tip: Goblet and Hack Squat Superset

For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

Lateral-shuffle-2-step

Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

Chest-supported-dumbbell-row

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

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Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Tip: Stop Maxing Out for No Damn Reason

If you're not a powerlifter, or it's not the right time in your training cycle, then going for a PR is just plain dumb. Here's why.

Tip: Get a Great Workout in Half the Time

A new study shows that this method of weight training works great, and it can cut your workout time in half.

Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

Tip: Your Hatred of the Smith Machine is Dumb

Pro bodybuilders, hot fitness chicks, strongmen, and even powerlifters sometimes use the Smith machine. Here's why.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

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Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Tip: The Surprising Truth About Negatives

A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.

Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

Tip: Slow Gains? 3 Things You Might Be Missing

People will try the weirdest diets and workouts, but many won't do the simple things proven to work. Here are three of them.

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Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

High-rep-dumbbell-clean-squat-press

Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.