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Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.

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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.

Tip: Fix That Butt Wink!

Do you tuck your tail when you squat? Not good. Here’s how to fix it.

Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

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Tip: Single-Leg Hip Thrust – Full Version

The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.

Tip: Should I Bulk or Cut First?

Every lifter asks this question.

The 9 Metrics of Muscle Gain

Are your workouts working? It can be tough to track muscle gains, and the scale alone falls short. Here are nine ways to track your growth.

The Right Diet for Your Personality Type

Your fat loss diet will fail if your nutrition plan doesn't match your personality and mindset. Find your type here.

Tip: Elevation Masks Just Don't Work

A new study shows that these goofy masks make everything about your workout less effective. Here's why.

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Tip: The Rowing Ergometer – Proper Technique

Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.

Tip: Train Your Glutes for a Bigger Squat

Here's what to do before, during, and after squats to activate, strengthen, and grow your glutes.

Tip: The Best Rest Periods for Arm Growth

How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.

Tip: Two Cardio Workouts That Build Muscle

These untraditional metcon workouts are mixed right into your weight training. Try not to pass out.

Tip: Mix This Into Your Food and Lose Fat

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

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Tip: The Frog Pump

This glute bridge variation activates the glutes like nothing else. Great for warming up for hip thrusts or used as a finisher.

Tip: An Inconvenient Truth About Your Diet

Just about any body composition problem you have is a diet problem, not a training problem. Here's why that's a tough pill to swallow.

Tip: The Craziest Looking Grip Strength Exercise

Looks weird, but it's great for crushing strength and forearm size.

Tip: The 15 Second Core Workout

If you can do this exercise for 15 seconds per set, you're pretty awesome. Check it out.

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Tip: One-Arm Push-Up Tutorial

Think of this as a whole-body pushing exercise. It'll even nail your core. Here's how to do it right.

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Tip: Reciprocal Inhibition – A Better Way to Stretch Your Neck

Stop grabbing your neck and cranking your head to the side to stretch it. Here's a better way.

Tip: This Vitamin Flat-Out Builds Muscle

The evidence is strong that it burns fat, too. Here's the science.

Floor-jm-press

Tip: JM Floor Press

The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.

Tip: For Maximal Strength, Periodize Your Training

Only newbies can bring up every lift at the same time. Once you get stronger, you'll have to get smarter. Here's how.

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.