The World's Largest Hardcore Training Site

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

A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.

Latest and Trending

Modified-reverse-hypers

Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Muscle-up-tutorial

Tip: Muscle-Up Tutorial

Here's a quick overview that'll help you work your way up to a full muscle-up.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Alternating_four_corners_farmer's_walk

Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

Tip: Protein, Carbs, and Fat: Simplified

Want to get ripped? Narrow down your diet to single-macro dominant foods. Here's why and some food suggestions.

Unilateral_four_corners_farmer's_walk

Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.

Bilateral_four_corners_farmer's_walk

Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

Tip: Exercise Pills? The Real Science of Mimetics

Science shows that certain compounds improve body comp on their own, but work synergistically when combined with exercise.

Over-pulling-on-pull-ups-and-pulldowns

Tip: Over-Pulling On Pull-Ups and Pulldowns

It's a common mistake. Here's what it looks like and how to fix it.

Tip: Do This Before Every Workout

This is so obvious, so essential, that many lifters tend to overlook it.

The-most-outlawed-exercise

Tip: The Most Outlawed Exercise

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

Tip: Parkinson's Law and Effective Workouts

Know this law. Get better results from your training. Check it out.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

Tip: 5 Foundational Steps to Training Success

Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.

Zercher-squat-with-zig-zag-bar

Tip: Zercher Squat with Zig-Zag Bar

The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.

Tip: Make Your Low Back and Knees Feel Better

Add one drill to your warm-up and one exercise to your workout. Check 'em out.

High-box-squat-with-safety-bar

Tip: High Box Squat with Safety Bar

When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.

Tip: Pump the Hamstrings First on Leg Day

Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.

Tip: The Triple Dumbbell Press

No, not three dumbbells, dummy, but an overhead press performed with three different techniques without rest. Check it out.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Tip: Cheat Your Single-Leg Training

If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

Touch-and-go-deadlift

Tip: Touch-And-Go Deadlift – Good Form

The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.