The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Latest and Trending

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

Tip: It Grows Muscle, Too

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

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.

The Squat Is Overrated

The squat is a great exercise, no doubt. But research shows that, for bodybuilding, it misses a lot of leg muscles. You need these exercises too.

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: Get Explosive Without the Olympic Lifts

Not interested in learning the full O-lifts? Build athleticism and power anyway with these two easier-to-learn exercises.

Tip: Boost Biceps Growth, Instantly

Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

Tip: The Most Useless Pull-Up Exercise

This movement is often used as a regression in functional fitness classes. Problem is, it doesn't do much of anything. Here's why.

Tip: Another Good Reason to Use a Spotter

Does having a spotter lead to better bench press performance, even if he doesn't touch the bar? Check out this fascinating new study.

Good_curl_form_with_elbow_raise

Tip: Good Curl Form with Elbow Raise

Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

2-1-accentuated-eccentric-machine-press

Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.

The Perfect Biceps Curl

Curls seem easy to master, yet most lifters are leaving some gains on the table. Use these science-based tricks to build bigger bi's.

Tip: Low Fat vs. Low Carb For Fat Loss

What's better for improved body composition? One study says it might not be what you think it is.

Jerk-from-pins

Tip: Jerk From Pins

Improve your rate of force development with this variation of the jerk.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Tip: Try This Gut-Punch of an Ab Exercise

This ab exercise will make you feel like you just got a fist in your breadbasket, but it'll really build your abs.

Tip: Build Your Rep Strength, Build More Muscle

Chances are, if muscle growth has stopped it's because you adopted too many fancy techniques instead of just getting stronger. Here's what to do.

Hip-extension-and-the-hip-thrust

Tip: Hip Extension and the Hip Thrust

Get better results from the butt-building hip thrust with these tips.