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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: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Landmine-sumo-deadlift

Tip: Landmine Sumo Deadlift

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

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.

Dip-with-band

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: Seminar Syndrome – A Common Trainer Problem

It happens to coaches and trainers, and it can happen to you too.

Ring-dips-with-tempo-manipulation

Tip: Ring Dips With Tempo Manipulation

Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.

Tip: Scars and Mobility – What You Don't Know

Got an old scar from an injury or surgery? Surprisingly, it can affect your mobility and athletic movement. Here's what to do.

Tip: Effective Male Contraception, Right Now

The new male pill works, but it chemically castrates you and makes you fat. There's a much better way to stop making babies.

Tip: Eat Dinner, Die a Few Hours Later?

New research shows that a single unhealthy meal can have devastating effects.

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.

Single-arm-bottoms-up-kettlebell-waiter's-walk

Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

Tip: 4 Keto Diet Fails

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

Tip: The Silly-Looking Exercise Your Glutes Need

This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.

Half-kneeling-single-arm-landmine-press

Tip: Half-Kneeling Single-Arm Landmine Press

Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.

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: The Best Machine for Biceps

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

Band-resisted-jackknife

Tip: Band Resisted Jackknife

Want a really strong core? Add this tough ab exercise to your program.

Tip: The Cure for Functional Weak Links

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

Tip: 3 Fresh Ways to do Farmer's Walks

Standard farmer's walks are awesome for building full-body strength and metabolic conditioning. Now try these cool specialty variations.

Single-arm_push_press_lowered_slowly

Tip: Single-Arm Push Press, Lowered Slowly

Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.

Tip: Mini-Fasting for Fat Loss

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

The_burpee_and_reverse_lunge_combo

Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.