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Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

Tip: Stop Doing Excess Cardio

If you "have to" do tons of cardio to stay lean, your diet sucks. Here's a little reality check.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: Build Your Triceps With These 6 Methods

Take a few tips from ridiculously strong powerlifters and apply these training methods.

Tip: Optimize Your Warm-Up

Here are 5 ways to improve your warm-up to get better results from heavy training sessions.

Tip: Do the One-Arm Bench Press With Iso-Hold

Adding an isometric hold to this classic exercise will demolish your pecs and build core strength. Here's how to do it.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.

Tip: Make the Pull-Through Even Better

Here are two simple ways to make this glute-builder even more effective.

Tip: Lose Fat. Avoid These Pitfalls.

These two things don't directly involve food, but they'll wreck your diet anyway. Check 'em out.

Tip: Know Why You're Squatting

Do you want more muscle or more weight on the bar? How you answer should determine how you squat. Info here.

Tip: Take This Grip Strength Test

If you can't pass this test, then either your grip strength sucks or you're too fat. Check it out.

Tip: Use Conditioning to Build Muscle

Hey meathead, if you're not accustomed to raising your heart rate, get started with one of these options.

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Try Band Dips for Chest and Triceps

No dip stand? Or do regular dips just hurt your shoulders? This band variation is the solution to both problems.

Tip: Do the Guillotine Curl

This unique exercise hits both heads of the biceps and challenges your arms in a whole new way. Check it out.

Tip: Test Your Unilateral Leg Strength

These four challenges will test your lower body strength and give you a heck of a workout. Check 'em out.

Tip: How to Foam Roll Your Calves

Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves.

7 Things You Should Do Before You Die

This isn't your regular bucket list. These are the bodybuilding things you should do before you croak. How many have you checked off?

Tip: Take the Plank and Push-up Challenge

It's time to shake up your workout. Challenge your friends (or enemies) and see who lasts the longest. Check it out.

Tip: Think Small, Win Big

Here's why setting small goals in the gym leads to the biggest payoffs.

Tip: Do the Kettlebell Curl

This untraditional curl will build your grip and forearms while stimulating the biceps in a whole new way. Check it out.

Tip: Do Hand Walkouts for Ab Strength

You can do this challenging core obliterator anywhere. Here's how.