The World's Largest Hardcore Training Site

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

If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.

Latest and Trending

Tip: Simple vs. Systems vs. Science

Let's take a closer look at training science, bro-science, and the gurus who claim to know it all.

Single-arm-barbell-curl

Tip: Single-Arm Barbell Curl

The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.

Tip: Reps & Techniques for Size Gains

Get back to the basics of hypertrophy training with these proven methods.

Tip: The 20-Percent Experiment

Get a better workout every single time you walk into the gym. Here's how.

The-compound-row

Tip: The Compound Row

A great back exercise, especially for athletes.

Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

Tip: Avoid Habit Profiteers

If you're trying to lose fat, keep your distance from these things.

Tip: The 1-Minute Bodybuilding Challenge

Shake up your workouts and ignite some new muscle growth. Here's how to do it... if you can handle it.

Tip: A Sarcastic Look at Overly Complex Exercises

Is that new exercise worth doing? Sometimes. And sometimes not.

Banded-deficit-reverse-lunge

Tip: Banded Deficit Reverse Lunge

Add some accommodating resistance to this exercise with bands and blow up your glutes.

Tip: Soft Tissue Work for Heavy Bench Pressers

Use this simple technique to prevent overuse injuries and ease your elbow pain.

Hanging-leg-raise-(modified)

Tip: Hanging Leg Raise (Modified)

In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.

Tip: The Nastiest Spot in Your Gym & Your Kitchen

Nothing wrecks your training faster than infections and food poisoning. Here's where you're picking up the bad bugs.

Bear-dogs

Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Tip: One Exercise to Fix Strength Leaks

Are you leaking strength because of a lagging muscle, or a muscle group that can't stay tight? Probably. Here's how to plug the leak.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Stability-ball-cable-rotation

Tip: Stability Ball Cable Rotation

Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.

Medicine-ball-slam

Tip: Medicine Ball Slam, Proper Form

To do this correctly, resist forward flexion and stay more upright.

Tip: This Can Stop Fat Loss

It's a common problem that can stall fat loss and wreck your health, even if your diet is in check.

Tension_and_the_paused_deadlift

Tip: Tension and the Paused Deadlift

This accessory lift teaches you to maintain tension, and it increases time under tension during most lifters' weakest phase of the deadlift.

Rear-foot-elevated-hip-flexor-stretch

Tip: Rear Foot Elevated Hip Flexor Stretch

Most lifters have tight hip flexors. Here's how to fix them up.

The_deficit_deadlift

Tip: The Deficit Deadlift

Stand on a plate or study platform, then deadlift. This increases the range of motion, making it one of the toughest lifts out there.

40_second_of_athleticism

Tip: 40 Second of Athleticism

Overall athleticism is a combo of movement quality, coordination, strength, and speed.

Tip: 3 New Rep Protocols for Gains

Trigger new muscle and strength gains with these overlooked set and rep protocols.