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Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

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Alternating-eccentric-leg-curl

Tip: Alternating Eccentric Leg Curl

Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.

Tip: Want Size? Build Reps, Then Add Weight

Here's a simple progression method that works every time, yet most people have never tried it.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

The-single-arm-plank

Tip: The Single-Arm Plank

If you could only choose one exercise to train your core, it should be the single-arm plank.

6-ways_for_shoulders

Tip: 6-Ways for Shoulders

Add this to the end of your shoulder workout and get ready to burn and grow.

Tip: The Art of the Batch Prep

Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.

Machine_laterals_with_assisted_negatives

Tip: Machine Laterals With Assisted Negatives

For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

Tip: Apple Cider Vinegar, Omega-3s, and C3G

Insulin sensitivity. You want to optimize it for mass gains or fat loss. Here's how to do it.

Hang-and-swing-destroyer-set

Tip: Hang and Swing Destroyer Set

Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Over_and_backs_for_delts

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

Tom Brady's Diet is Way Stupid

He's probably the best quarterback of all time, but is it because of his weird, restrictive diet? Hell no! Check out what this bonehead won't eat.

The-bear-crab-complex

Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Tip: Scam – Grass-Fed, GH-Free Protein Powders

These expensive protein powders aren't giving you anything you won't get from non-grass fed, non-organic protein powders. Here's why.

Cross-body-plank

Tip: Cross-Body Plank

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

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.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

3-tips-for-a-perfect-curl

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: 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.