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Most athletes have low levels of this vitamin. And only one type of it will keep your strength gains coming. Here's the science.

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The-modified-pike

Tip: The Modified Pike

Place your elbows on a bench and allow a bit of bending in the knees for better activation and results.

Tip: Look Worse to Look Better

No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.

Standing-neck-supported-barbell-shrug

Tip: Standing Neck Supported Barbell Shrug

Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.

Tip: The Athlete's Back Exercise

This row variation is a great back-builder, it's easy on the lower back, and it's highly functional for athletes. Check it out.

Tip: A Very Different Way to Deadlift

This combo exercise is a real ball-buster. In a fun way. Check it out.

Tip: Fitness Gone Too Far

When does lifting, dieting, and competition go from healthy to detrimental? Well, here are a few signs.

Tip: How to Build Period Strength

Here's how women can use their menstrual cycles to boost muscle mass and get stronger.

Tip: The Law of Metabolic Efficiency

When it comes to macronutrients, not all calories are created equal. Here's why.

Tip: Cardio, Carbs and the Goldilocks Zone

Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition.

Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

One-leg-hip-lift-with-weight-plate

Tip: One-Leg Hip Lift with Weight Plate

In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.

Tip: Sugar Is Not Addictive

Some fitness and diet experts have taken the term addiction a little too far. Here's a reality check.

Tip: The Hidden Benefit of CrossFit

Are people who do group fitness classes happier than solo lifters? Here's what science says.

Tip: Eat Your Whole Grains, Paleo People!

It turns out that whole grains are hugely anti-inflammatory. Here's the science.

Reciprocal_inhibition_%e2%80%93_a_better_way_to_stretch_your_neck

Tip: Reciprocal Inhibition – A Better Way to Stretch Your Neck

Stop grabbing your neck and cranking your head to the side to stretch it. Here's a better way.

Tip: The Case for Gym Selfies

They can get annoying to other people sometimes, but science says they can also help you get lean. Check it out.

Band-assisted-nordic-hamstring-curl

Tip: Band-Assisted Nordic Hamstring Curl

The NHC is a tough exercise for the hams and glutes. The key is to lower slowly under control and pull yourself back up. Too tough? Add a band.

The-power-curl

Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.

Band-resisted-floor-press

Tip: Band-Resisted Floor Press

Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Tip: Do Inclines With a Thumbless Grip

Shoulder pain when bench pressing? Don't stop benching, just try this variation.

The-neutral-grip-shoulder-press

Tip: The Neutral-Grip Shoulder Press

This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.

Kettlebell-shoulder-to-shoulder-press

Tip: Kettlebell Shoulder-to-Shoulder Press

Also called the lumberjack press, this exercise will light up your delts and challenge your core.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.