The World's Largest Hardcore Training Site

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

Here's how to eat a lot healthier, a lot tastier, in a lot less time.

Latest and Trending

Self_myofascial_release_for_anterior_delt___pec_major

Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.

Tip: Are Overhead Squats Right For You?

Good movement, but not for most people. And it's the worst squat for leg growth. Here's why.

Banded-chest-supported-rows

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

Tip: Burn Fat Better With Ellagic Acid

Shrink fat cells and naturally keep your blood sugar in check. Here's how.

Hardcore Answers to Newbie Questions

Protein intake, bulking and cutting, catching the eyes of the ladies, and more.

5 Reasons Your _____ Is Small

Does your back suck compared to your chest? Do your triceps lag behind your biceps? Whatever your puny muscle group is, here's how to fix it.

3 Ridiculous Things People Say About Diet

You've heard these sayings before. They make sense... if you don't think about them very hard. Let's think about them hard and get to the truth.

Tip: Are You Using the Right Weight to Grow?

Most people don't according to this new study. Check it out.

Tip: Go Heavy or Go... Make Gains Anyway

If the bar ain't bending, you're just pretending, right? Well, not so fast. Here's why.

Tip: Mix This Into Your Food and Lose Fat

Boost insulin sensitivity and fat-burning hormones with this seed.

Tip: The Cure for Ugly Overhead Presses

Balance your shoulders and learn to brace to dominate the barbell press. Here's exactly how to do it.

Supine-band-shoulder-external-rotation

Tip: Supine Band Shoulder External Rotation

Rotator cuff work keeps your shoulders healthy. Coach Tumminello discusses why a popular exercise doesn't do the trick and shows you a better one.

Tip: Look Worse to Look Better

No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.

Tip: The Athlete's Back Exercise

This row variation is a great back-builder, it's easy on the lower back, and it's highly functional for athletes. Check it out.

Iso-dynamic-alternating-incline-row

Tip: Iso-Dynamic Alternating Incline Row

Build more muscle by holding the top dumbbell isometrically between reps.

Touch-and-go-box-squat

Tip: The Touch-and-Go Box Squat

Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.

Standing-one-arm-cable-press

Tip: Standing One-Arm Cable Press

This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.

Tip: Are You Dedicated or Disturbed?

Training hard is awesome. Controlling your diet to get the body you want is awesome. But things can get out of hand fast. Here's how.

Tip: Saying This Will Make You Stronger

Science says that saying one word during an exercise will make you stronger and more powerful. Check it out.

Tip: Eat Your Whole Grains, Paleo People!

It turns out that whole grains are hugely anti-inflammatory. Here's the science.

Tip: Am I Lean Enough to Start a Mass Phase?

Is it time for a bulking phase? Are you sure? Here's an easy guideline to follow.

Tip: The Case for Gym Selfies

They can get annoying to other people sometimes, but science says they can also help you get lean. Check it out.

Tip: Young vs. Old: Who Wins?

A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.

The-neutral-grip-shoulder-press

Tip: The Neutral-Grip Shoulder Press

This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.