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A new twist on a classic muscle-building method. Check it out.

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Forearm-flexor-frenzy-mechanical-drop-set

Tip: Forearm Flexor Mechanical Drop Set

With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Triceps-thrasher-mechanical-drop-set

Tip: Triceps Thrasher Mechanical Drop Set

Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.

Stability_ball_ab_rollout

Tip: Stability Ball Ab Rollout

No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.

Tip: Track Your Results or You Won't Get Results

Newbies and lifters who can't make gains anymore have something in common. Take a look.

Biceps-bomb-mechanical-drop-set

Tip: Biceps Bomb Mechanical Drop Set

Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.

Single-legged-romanian-deadlift

Tip: Single-Legged Romanian Deadlift

Make the unilateral RDL work even better. Pull your toe towards you.

Half-sit-up-overhead-press

Tip: Half Sit-Up Overhead Press

Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.

Half-sit-up-flye

Tip: Half Sit-Up Flye

Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

Non-alternating-walking-lunge

Tip: Non-Alternating Walking Lunge

Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.

Single-leg-squat

Tip: Knee-Tap Single-Leg Squat

This is a less awkward and more natural variation of the pistol squat.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Side-and-overhead-banded-pallof-press

Tip: Side and Overhead Banded Pallof Press

Add these anti-rotational exercises to your core training plan.

T-spine-rotation-sequence

Tip: T-Spine Rotation Sequence

Increase mobility at the thoracic spine with these corrective drills.

Tip: Stop Blaming Fructose

Should we really be panicking about fructose? Check out the latest science here.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.