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Modified-reverse-hypers

Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Bilateral_four_corners_farmer's_walk

Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

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: Make Your Low Back and Knees Feel Better

Add one drill to your warm-up and one exercise to your workout. Check 'em out.

Tip: Pump the Hamstrings First on Leg Day

Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.

Tip: Hit Your Abs and Chest With One Exercise

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

Prone-trap-raise

Tip: Prone Trap Raise

Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.

Tip: Two Next-Level Delt Exercises

Here's how to make two staple shoulder exercises even better.

Tip: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Tip: How to Beat Stress-Induced Insomnia

Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.

Tip: Apple Cider Vinegar, Omega-3s, and C3G

Insulin sensitivity. You want to optimize it for mass gains or fat loss. Here's how to do it.

Front-foot-elevated-split-squat

Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

Tip: The Most Important Mealtime Strategy

Eat your meals this way and you'll be able to control your waistline better than ever before.

Chest-supported-dumbbell-row

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

Dips-rear-delt-flyes-over-and-backs

Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

Hip_thrust_%e2%80%93_two_legs_up_one_leg_down

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

High-rep-dumbbell-clean-squat-press

Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.

Single-leg_hip_thrust_%e2%80%93_full_version

Tip: Single-Leg Hip Thrust – Full Version

The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.

Rear-foot-elevated-split-squat

Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

Reverse-grip-paused-pulldown

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.