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Here's why everyone needs to add some higher-rep sets to their workouts.

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The-pulldown-crunch

Tip: Pulldown Crunch

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

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

Tip: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

Plate-crunch

Tip: Plate Crunch

Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.

Tip: Stop Bouncing Your Deadlifts

Most of the time you're just cheating yourself... and you look stupid. Here's why it completely trashes the training effect.

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.

Goblet-and-hack-squat-superset

Tip: Goblet and Hack Squat Superset

For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

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.

Chest-supported-dumbbell-row

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

Tip: Another Protein Myth Debunked

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

Dips-rear-delt-flyes-over-and-backs

Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

Tip: The Truth About Diet Soft Drinks

Don't listen to the internet rumor mongers. Here's the real scoop about dieting and diet drinks.

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.

Single-leg_hip_thrust_%e2%80%93_slow_negative

Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

Hip_thrust_%e2%80%93_two_legs_up_one_leg_down

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Reverse-grip-paused-pulldown

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Dynamic-oscillatory-pec-stretch

Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.

Backward-static-lunge

Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.

Tip: Something Dumb Personal Trainers Do

Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.