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Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.

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Tip: Set Up and Pull Your Deadlift Fast

The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.

Tip: A Tougher, More Effective Way to Lunge

Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.

Tip: Build Your Delts and Grip With One Move

Skip the dumbbells for lateral raises and try this instead.

Tip: A New Kind of Food Log

Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun.

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Tip: Off-Bench Oblique Hold with Pulse

There's more to core training than crunches. Try this anti-lateral flexion exercise.

Tip: Make Protein Powder Ice Cream

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

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Tip: A Better Way to Build Triceps

Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.

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Tip: Extended Set One-Arm Rows

What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.

Tip: Protect Your Wrists from Lifting Injuries

Get more range of motion and improve your weightlifting technique with these simple stretches.

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Tip: Dumbbell Bench Press Drop Sets for Size

Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.

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Tip: The Hack Squat Drop Set

Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.

Tip: Can't Do This? Then Hold Off on Bench Presses

Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.

Tip: Master Push-Ups With Frankenstein Holds

Correct your ugly, injury-causing push-up technique with this drill.

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Tip: Build Pecs & Core Strength With One Exercise

The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.

Tip: Build Your Grip & Forearms Like This

This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.

Tip: The Goblet Squat Test

If you can pass this test, move to heavy barbell squats. If not, you have some work to do first.

The-55-rep-barbell-complex-for-metcon

Tip: The 55-Rep Barbell Complex for Metcon

Try this complex: 5 hang cleans, 10 reverse lunges with front squat grip (5 per leg), 10 push presses, 10 squats, 10 high pulls, and 10 RDLs.

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Tip: Kyphosis and Back Training

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.

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Tip: Overhead Press Star Complexes

Train five different portions of the force-velocity curve in a series of exercises and you'll build muscle and get strong rapidly. Details here.

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Tip: Squat Star Complexes

Five exercises back-to-back using the same movement pattern. That's how you build strength and muscle fast. Here's an example.

Tip: Stop Training Only Half of Your Hamstrings

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

Tip: Don't Be a Gym Creeper

Are you the resident d-bag in your gym? Find out here.

Bench-press-star-complexes

Tip: Bench Press Star Complexes

Do Russian-style star complexes for rapid strength and muscle gains. Here's how.

Instantly-improve-your-squat

Tip: Instantly Improve Your Squat

The magic word is pre-tension. Here's how to turn it on and how it'll improve your squat fast.