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Do this at the dinner table to allow insulin to deliver nutrients to muscle instead of fat.

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3 Trigger Point Drills For Pain Relief

Pain makes it harder to lift and stay motivated. Not getting relief? Trigger point therapy may be your solution. Here's how to do it.

2-reps-slow_-2-reps-fast

Tip: 2 Reps Slow, 2 Reps Fast

With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.

Tip: The Diet Food That Makes You Fat

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.

Tip: One Dumbbell, Full-Body Strength

Build your shoulders and full-body strength with one exercise. Here's how.

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

Tip: Grow Thicker Muscle Fibers

This natural compound improves insulin sensitivity, manages testosterone and estrogen, and makes muscle fibers grow.

Tip: Supercharge GH Production

Boost growth hormone and build strength and muscle by using this simple training trick.

Master-the-single-arm-bench-press

Tip: Master the Single-Arm Bench Press

Strengthen your core and boost your barbell bench press with this exercise.

Slow-calf-raises-for-fast-growth

Tip: Slow Calf Raises for Fast Growth

Calves won't grow? You're probably going too fast. Hold the bottom position for around 5 seconds and the top for 3.

Tip: A New Way to Overhead Press

Fix your form and build your shoulders. Here's how.

Dislocates-and-circles-for-healthier-shoulders

Tip: Dislocates and Circles for Healthier Shoulders

Get your shoulders ready for chest day or a big bench press with this superset.

Fix Your Bench Press, Deadlift, and Front Squat

Make these lifts feel right and stop the hurting. Try these smart modifications.

Master-the-bentover-row

Tip: Master the Bentover Row

Use these tips and cues to get better results from barbell rows.

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Tip: Next Level Turkish Get-Ups

Challenge your core stability with get-up presses. Here are a couple of challenging ways to do them.

Fix-your-squatty-kettlebell-swing

Tip: Fix Your Squatty Kettlebell Swing

The KB swing is one of the best exercises you can do... but not if you make this form mistake. Here's a great trick for fixing it.

Fat Burner or Money Waster?

This supplement is growing in popularity. It's supposed to increase your metabolically active tissue and make you leaner. Does it? Here's the verdict.

Tip: Burn Fat With Every Cup You Drink

Drink 3 cups of this a day and you could lose 14 pounds of fat in a year. Here's the science.

The Most Important Lesson From Lifting

Strong muscles are awesome, but weight training can teach you lessons that go far beyond the gym. Here they are.

Resurrecting-the-reeves-row

Tip: Resurrecting the Reeves Row

This very old-school exercise will hit your mid-back hard, but it also trains just about every upper body muscle group.

Tip: Don't Be a Likes-And-Favorites Whore

It's an easy trap to fall into, and it can wreck you. Here's how.

Tip: Is Your Warm-Up Worthless?

It could be. Here's the truth about warming up, stretching, and mobility.

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Tip: The Most Effective Foot & Ankle Exercise

Weak ankles and feet can inhibit the benefits of many lower body exercises. Here's a quick way to strengthen and stabilize them.

Tip: The Juice That Boosts Athletic Performance

And it may even help you fight disease and live longer. Check it out.

Tip: Master the Bridge, Feel Awesome

Sit all day? Have shoulder pain? The movement can help with both. Here's how to do it, step by step.