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Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.

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Tip: How to Resist Junk Food, According to Science

Researchers have found a way to trick our brains into thinking that fast food and desserts aren't that delicious.

The_two-up_one-down_calf_press

Tip: The Two-Up, One-Down Calf Press

Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.

Tip: Cannabis, Body Fat, and Testosterone

Does weed make you overeat? Does it lower T levels? Here's what science tells us.

Tip: 3 Unexpected Things That Accelerate Gains

The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.

Question of Power 1

In his new column, Coach Carter tackles glute building for dudes, deadlift frequency, lat work for big guys, and benching for non-powerlifters.

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Tips: Concentration Curl with Offset Grip

The offset resistance will help you develop the short head of the biceps for thicker looking arms.

Banded-close-grip-bench-press

Tip: Banded Close-Grip Bench Press

Blow up your triceps by doing these out of a rack, from mid to top range, using bands.

Independent_handle_pushdown

Tip: Independent Handle Pushdown

Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.

Tip: The Fat Loss Hormones

There are a lot of people out there who say hormones don't matter when it comes to losing fat. They're wrong. Here's why.

Tip: Bake Your Bacon

Here's how to enjoy bacon with fewer calories and easier clean-up. Bonus: How to make turkey bacon that doesn't suck.

Tip: The Best Ab Exercise You're Doing Wrong

Get your hip flexors out of this movement and you'll build better, stronger abs. Take a look.

Tip: Pink Protein Cookies for Gains

Grab a bag of cranberries and make these before this seasonal fruit disappears.

Tip: Intensity vs. Effort – The Real Story

People use those words interchangeably, but experienced lifters know better. Do you? Info here.

Slow-tempo-pull-aparts-for-reps

Tip: Slow Tempo Pull-Aparts for Reps

Slow down your reps and the pull-apart can become a muscle builder.

Tip: Range of Motion – Trickier Than You Think

Always use a full range of motion... except when you shouldn't. This can change as you gain more experience. Info here.

Therapeutic-pull-apart

Tip: Therapeutic Pull-Apart

Use this variation of the band pull-apart to reduce soreness and pain.

From Wheelchair to Wheels

Coach Lee Boyce blew out both knees. The unconventional rules he used to bring himself back can help anyone with a musculoskeletal injury.

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Tip: Don't Cut Your Rest Periods Short

Short on time? Don't rest less between sets or you'll interfere with your gains. Try this instead.

Elevate_your_deadlift

Tip: Elevate Your Deadlift

Here's how (and why) to use block pulls to boost your deadlift strength.

Stop_over-cueing_the_deadlift

Tip: Stop Over-Cueing the Deadlift

Keep it simple and boost your deadlift numbers. Here's how.

The_anderson_or_pin_squat

Tip: The Anderson or Pin Squat

Build your deadlift with this accessory movement.

Tip: The Foreskin Supplement?

No, no, it's called forskolin. And it's been proven to improve body composition... if you take the right kind.

Get_your_weight_back_on_the_deadlift

Tip: Get Your Weight Back on the Deadlift

Fix a common technique flaw fast with this simple but effective trick.