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Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.

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Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

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Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Tip: The Cure for Functional Weak Links

Every lifter needs more rotational work in his programming. Try this exercise.

Tip: Mini-Fasting for Fat Loss

A new type of intermittent fasting allows you to lose body fat fairly painlessly while simultaneously improving fitness.

Tip: DOMS Isn't Caused By What You Think

Delayed onset muscle soreness can interfere with how much weight you can lift, and traditional methods do nothing to help it. Here's what will.

Tip: Cable Pull-Through

Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.

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Tip: Dumbbell Bulgarian Split Squat from Deficit

One way to make an exercise more challenging is to increase the range of motion. Here's an example.

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Tip: Over-Pulling On Pull-Ups and Pulldowns

It's a common mistake. Here's what it looks like and how to fix it.

Tip: Cheat Your Single-Leg Training

If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.

Tip: The Killer Chemical That's Good for You

Oddly, this common food additive is shunned in this country but it has a host of positive benefits.

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Tip: Triceps Extension – Multi-Hold Pump Set

Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.

Tip: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

Tip: Wider Delts, Healthier Shoulders

Build your shoulders while preventing injuries with this stability-tension superset.

Tip: Hip Thrust for a Stronger Squat

Can this butt-building exercise actually improve your back squat? Researchers have taken a look. You may be surprised.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

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

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

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

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Tip: Plate Crunch

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

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

Tip: Booze It Up, Get Healthy at the Same Time

New research shows that the world's most popular alcoholic drink has some surprising health benefits.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

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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.