The World's Largest Hardcore Training Site

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

Five things to pay attention to before you do your first rep.

Latest and Trending

The_shoulder_push-up

Tip: The Shoulder Push-Up

This push-back variation focuses more on your delts than your chest.

Hands-free-front-squats

Tip: Hands-Free Front Squat

This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.

Tip: Do This Before Squats and Deadlifts

Here's how to activate your glutes and increase performance in all your lower-body work, even sprints.

Partial-rom-vs-full-rom-triceps-extensions

Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Tip: Better Barbell Rowing

What to do before you ever lift the bar, plus some great advice about form.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: Do The Double Pause Squat

Fix your technique and turn up the time under tension with this brutal variation.

Tip: The Naughty Appetite Suppressant

This substance has a bad reputation, but it's relatively safe for mild metabolism boosts and appetite suppression.

Reverse-crunch_-correct-form

Tip: Reverse Crunch, Correct Form

Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.

Tip: Upper-Body Day? Do This Drill First

Wake up your upper back, shoulder stabilizers, and more with this simple warm-up exercise.

Tip: Cheat Meals – A Rant

When do you get a cheat meal when dieting? When you deserve one. And you probably don't deserve one yet. Here's why.

Hanging-led-raise_-proper-form

Tip: Hanging Leg Raise, Proper Form

For this exercise, a short range of motion is superior. If you knees/legs go too far down, it just becomes a hip flexor exercise.

Tip: Slow Down, Get Huge

Lower slowly to fix your form and up your gains. Here's why.

Tip: Here's Why Your Deadlift Stinks

Deadlift stuck? Then you're probably missing one important thing. Here it is.

Tip: Do Plastic Bars Lead to Greater Gains?

Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars.

Tip: Fire Up Your CNS For Better Lifting

Do a couple of these drills before you lift and you'll get the best workout you've had this year.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

Tip: Always Do This Before You Deadlift

These two simple cues will help you lift more weight and do it safely.

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: Advanced Tactics for Advanced Deadlifters

To improve your deadlift, use a combo of strength-skill work and progressive range of motion training (PRM). Here's how.

Paused-squat_-dimitri-klokov

Tip: Paused Squat, Dimitri Klokov

Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.