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In a slump? Bored? Here's how to get pumped about getting pumped again.

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Bent_over_row_21s_with_isometric

Tip: Bent Over Row 21s with Isometric

Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.

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Tip: Lat Pulldown 21's with Isometric

The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.

Tip: How to Boost Appetite Suppressing Hormones

Research suggests that adding this food to your meals promotes the release of hunger squashing, fat burning hormones.

Dumbbell_chest_press_21s_with_isometric

Tip: Dumbbell Chest Press 21s with Isometric

Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.

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Tip: Biceps 21's – A New Variation

This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.

Spiderman-push-up

Tip: Spiderman Push-Up

Hit your abs and obliques while also improving your hip mobility.

Tip: Boost Your Deadlift with Macro and Micro-Sets

Here's how to use cluster training to strengthen your deadlift and add pounds of new muscle to your physique.

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Tip: The Modified Dragon Flag

The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.

Tip: What Turns Women On... and Off

Science says that females want to see something when you take your clothes off, or rather, the lack of something.

Rotational-medball-throw

Tip: Rotational Medball Throw

Exercises like this one, performed in the transverse (rotational) movement pattern, add to your overall athleticism.

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Tip: 4 Ways to Increase Grip Strength

The harder you can hang on and squeeze, the stronger you can get. Try these drills.

Tip: This Dietary Choice Turns Women Off

Be careful what you order for dinner on that first date. According to a new study, this popular dietary practice leaves a bad impression.

Tip: The Next Level Plank

Turn the boring plank into a full-body exercise with this challenging variation.

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Tip: Face-Away Cable Curl

Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.

Tip: Triceps Training – The Missing Angle

You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.

Tip: The Missing Exercise for Pumped Pecs

Bench presses and push-ups are great, but they don't strengthen the entire chest. Here's what to add to chest day.

Tip: The Achievement Hormone

A new study shows that your social status can boost this hormone and help you achieve more in the future. Check it out.

Valslide-chest-flye

Tip: Valslide Flye

Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.

Tip: The Missing CrossFit Movement

CrossFit workouts hit every fitness quality, but they do fall a bit short in one important area.

Tip: Static Stretch For Only This Long

Holding a static stretch for precisely this many seconds before doing a lift increases performance.

Weight-plate-chop

Tip: Weight-Plate Chop

Try this cross-body exercise to fill in your strength gaps and perform better athletically.

Partner-assisted-dumbbell-flye

Tip: Partner-Assisted Dumbbell Flye

The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.

Tip: The Ultimate Move For Tricep Growth

Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.