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One of the most influential factors in testosterone production is sleep quantity and quality. Here's how get some anabolic Z's.

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Tip: The Bench Press and Your Lats

For a bigger bench press, master the slingshot technique. Here's how to do it.

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Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

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Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

Tip: Scars and Mobility – What You Don't Know

Got an old scar from an injury or surgery? Surprisingly, it can affect your mobility and athletic movement. Here's what to do.

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Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Tip: Mini-Fasting for Fat Loss

A new type of intermittent fasting allows you to lose body fat fairly painlessly while simultaneously improving fitness.

Tip: What To Do When Fat Loss Stalls

Your diet is tight and your training is on point. So why hasn't the scale budged? Here are two common, but easily overlooked problems.

Tip: The Leg Day Warm Up You Need

Squat more and get injured less with this simple warm up.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Shoulder Triples for Strength and Size

Build muscle and keep your shoulders healthy with this time-efficient strategy.

Tip: Ginger, Pain Relief, and Performance

Here's the latest info (pros and cons) on the tastiest pain reducer and inflammation fighter.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

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Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

Tip: Protein, Carbs, and Fat: Simplified

Want to get ripped? Narrow down your diet to single-macro dominant foods. Here's why and some food suggestions.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

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Tip: High Box Squat with Safety Bar

When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.

Tip: The Triple Dumbbell Press

No, not three dumbbells, dummy, but an overhead press performed with three different techniques without rest. Check it out.

Tip: The Athlete's Overhead Press

This will increase your ability to transfer force across your body, which is crucial for punching, batting, throwing, and even sprinting.

17 Not-So-Obvious Signs That Your Form Sucks

Everyone thinks they use great form. They don't. Here are some weird ways your body is telling you your form sucks.

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Tip: Triceps Extension – Multi-Hold Pump Set

Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.

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Tip: Banded Good Morning

Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.

Tip: Hip Thrust for a Stronger Squat

Can this butt-building exercise actually improve your back squat? Researchers have taken a look. You may be surprised.