The World's Largest Hardcore Training Site

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

Insulin is your frenemy. Here are some easy ways to make it work for you instead of against you.

Latest and Trending

Tip: Build Your Chest With Bands & Iron

This is really going to hurt, but you'll love the results you'll get in chest and triceps growth. Try these two exercises.

Tip: Use Time Blocks Instead of Sets

A new way to plan your workouts that will break you out of a rut and keep you focused. Check it out.

Tip: Build a Stronger, Harder Butt

Blast your glutes and hamstrings like never before with dynamic-static compound sets. Here's how.

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: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Learn to Use a Weight Belt Correctly

Are you making this common mistake with your lifting belt? Find out here.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

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: Be Careful Cutting Calories

Is your HEC in check? It better be. Here's why.

Tip: Use Box Jumps The Right Way

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

Tip: Build Biceps With Science-Backed Methods

Five quick tips to help you finally stretch out those shirtsleeves.

Tip: Optimize Your Warm-Up

Here are 5 ways to improve your warm-up to get better results from heavy training sessions.

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: Lose Fat. Avoid These Pitfalls.

These two things don't directly involve food, but they'll wreck your diet anyway. Check 'em out.

Tip: Take This Grip Strength Test

If you can't pass this test, then either your grip strength sucks or you're too fat. Check it out.

Tip: Do Elevator Squats for Big Legs

Finish off leg day with this hypertrophy-inducing training method. Here's how.

Tip: Do the Med Ball Tack & Floss

Shoulders feeling stiff and cranky? Ditch the foam roller, grab a med ball, and do these drills.

Tip: Drop the Cheat Meals

Cheat meals have their place, but not if you're already too fat. It's time for a reality check. Read this... or just run to your safe space and stay fat.

Tip: Fix Your Diet. Stop Ignoring the Obvious.

Disregard the quick-fix advice that most women's magazines are pedaling these days. Zero in on the big habitual blunders.

Tip: Use Conditioning to Build Muscle

Hey meathead, if you're not accustomed to raising your heart rate, get started with one of these options.

Tip: Lift Hard, Lift Wisely

Keep these 15 things in mind and you'll have a long lifting career.

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Test Your Unilateral Leg Strength

These four challenges will test your lower body strength and give you a heck of a workout. Check 'em out.