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This medley will blow up your pecs in only one set.

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Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Tip: No Training, No Carbs?

If your goal is to get shredded, should you have carbs on off days? Here's what a lot of bodybuilders do.

Power_clean_%e2%80%93_initiation

Tip: Power Clean – Initiation

Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.

Tip: 4 Keto Diet Fails

Ketogenic diets work for some people, at least for a while. Here are the most common mistakes to avoid.

Shoulder-shocker

Tip: The Shoulder Shocker

This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.

Tip: Ankle Mobility for Muscleheads

Poor ankle movement causes problems throughout the body. Here's how to fix yours fast.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

Tip: Do This Before Every Workout

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

Tip: Use a Band For This Glute Exercise

Improve your hip hinge and strengthen your butt with this simple move.

Heel-elevated-step-up

Tip: Heel-Elevated Step-Up

The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.

Tip: This Exercise Beats Squats for Glute Gains

You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.

Tip: The Most Underrated Factor in Training

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

Cross-body-plank

Tip: Cross-Body Plank

If you can plank for more than 30 seconds, you need a more advanced variation. Try this.

Tip: Eat More, Get Ripped

Trying to lose fat? Can't drop calories any lower? Then it's time to reverse diet and keep the fat loss coming. Here's how.

Lateral-shuffle-2-step

Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Tip: It Grows Muscle, Too

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

Self_myofascial_release_for_anterior_delt___pec_major

Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.

Tip: Something Dumb Personal Trainers Do

Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.

Tip: This Type of Workout Music is Best

Music can power your workout to new heights, but the wrong kind can trash your nervous system.

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.

Banded-chest-supported-rows

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

Tip: Burn Fat Better With Ellagic Acid

Shrink fat cells and naturally keep your blood sugar in check. Here's how.

Tip: The Combo Exercise That's Just Plain Silly

It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.