The World's Largest Hardcore Training Site

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

Do a couple of these drills before you lift and you'll get the best workout you've had this year.

Latest and Trending

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

Tip: Do This Before Every Upper-Body Workout

This simple drill will get your chest, back, and shoulders ready for the heavy stuff. Check it out.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: The One-Second Bench Press Fix

Fix your shoulder pain. Improve your bench press. Just use this simple technique.

Tip: Rest-Pause for Size & Strength

This training method not only works fast, it's also extremely satisfying if you like heavy weights. Check it out.

Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

Tip: 3 Ways to Sleep Like a Beast

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

Tip: The Bench Press and Your Lats

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

Dumbbell-pull-across-plank

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.

Dip-with-band

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.

Row_%e2%80%93_correct_range_of_motion

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.

Alternating_four_corners_farmer's_walk

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.