The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

Here's how to know whether or not you could benefit from a cheat meal or refeed during your fat-loss diet.

Latest and Trending

The_shoulder_push-up

Tip: The Shoulder Push-Up

This push-back variation focuses more on your delts than your chest.

Tip: Instantly Increase Upper-Body Mobility

Generate more power. Press, throw, and punch like a beast. Use this drill.

Hands-free-front-squats

Tip: Hands-Free Front Squat

This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: The Naughty Appetite Suppressant

This substance has a bad reputation, but it's relatively safe for mild metabolism boosts and appetite suppression.

Tip: Kettlebells Are Overrated

In most cases, dumbbells are just as good. Here are five examples.

Paused-squat_-dimitri-klokov

Tip: Paused Squat, Dimitri Klokov

Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.

Tip: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Tip: Gains Stopped? Do Less, Not More

A new study shows the shocking effects of overtraining. Check this out.

Cable-rows-with-pre-set-iso-hold

Tip: Cable Row with Pre-Set Iso-Hold

Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.

Tip: A Pre-Meal Trick For Fat Loss

Got about 7 minutes? Do this before you eat.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

Tip: A Different Way to Do Pulldowns

Finish off your back day with this unique variation for complete back development.

5 Proven Ways to Keep the Muscle Coming

For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

Tip: 6 Ways to Build Muscle While Dieting

What good is a diet if it eats away your muscle? Here's how to retain or even build muscle while losing fat.

Tip: The Surprising Side Effect of Getting Too Fat

A new study gives us some fascinating insights about fat gain, fat loss, and food deliciousness.

Tip: Do This Before Every Workout

This is so obvious, so essential, that many lifters tend to overlook it.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Tip: The Athlete's Overhead Press

This will increase your ability to transfer force across your body, which is crucial for punching, batting, throwing, and even sprinting.