The World's Largest Hardcore Training Site

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

Most power exercises focus on the legs. This one is for upper body only. Take a look.

Latest and Trending

Tip: How to Foam Roll on Rest Days

It's different than how you do it before or after workouts. Here's a quick guide and video.

5 Ways To Fire Up Your Workout

Make the workout you're already doing more effective. These five simple tweaks can help you get more out of every session.

Tip: The First Step to Core Strength

A strong core improves all your big lifts, but most people skip this step. Here's what they're missing.

Tip: The Secret to Effective Trap Training

If you hit your traps hard and don't have much to show for it, this info is for you. Check it out.

Tip: Don't Forget Your Micros

Sure, the macros – protein, carbohydrate and fat – are important, but bodybuilders shouldn't overlook micronutrients. Here's why.

Tip: Stop Warming Up Like a Scrawny Jogger

For weight training workouts, warm-up with movement and address restrictions later. Here's how it's done.

Smart Idea, Terrible Results

Tempo prescriptions (like 4010 and 3212) seem like a good idea, but sadly they make people weaker and smaller. Here's why, plus a better method.

Tip: Forget the IT Band

Foam rolling the IT band is popular, but it's not doing what you think it's doing. Here's what's really going on, plus a better method.

Tip: Nail Your Abs With Partial Pulses

By improving the activation and recruitment of the core, you'll increase your strength in the big lifts. Here's how to do it.

Tip: Don't Use K-Tape Like a Dummy

Does kinesiotape actually do anything? Here's the truth.

Tip: Finish Your Calf Training With This

Hitting your calves hard and not getting results? Before you gripe about genetics, add this to the end of every calf workout.

Tip: Do the 8-Second Crunch

If it looks like you're having a seizure when you train abs, you're not getting much benefit... and you're asking for injury. Try this instead.

IFBB Pro Talks Faith, Family, and Iron

In a sport full of negative stereotypes, Mark Dugdale stands apart. His humble approach may inspire you. His training regimen definitely will.

Tip: Skip The Cupping

Don't fall for this overrated therapy. Here's why.

Tip: Nail Your Biceps With This Training Method

This unique way of doing reps is great for muscle gains. Warning: It's tough!

6 Unstable Overhead Lifts for Quick Gains

Doing these 6 exercises with unstable, osciallating objects challenges the nervous system, boosts athleticism, and triggers gains.

Tip: Add Instant Strength to Your Incline Curls

Get stronger on dumbbell incline curls simply by using a rolled-up towel. Here's how.

Tip: Do the Pizza Plate Press

Test your shoulder mechanics and get stronger overhead with this diagnostic exercise. Check it out.

Tip: Are You a Monk Dieter or a Monkey Dieter?

If your main goal is fat loss, then you need to know which camp you fall into. BOTH are mistakes. Check it out.

Tip: Close Your Eyes On This Lift

Recruit more motor units, improve form, and build more strength... by shutting your eyes? Yep, here's how it works.

Tip: Burn Fat and Build Muscle Between Sets

Rest periods are for wimps. Okay, that's not quite true. But there is a better way to use them. Here's how.

Tip: Use Latex to Improve Your Squat

Squat stuck? Use the training method top powerlifters use to smash that plateau. Check it out.

Tip: Stop Worrying About This "Toxic" Chemical

No need to panic. This much-feared compound won't turn you into a ballerina. Here's the real story.

Tip: The "Healthy" Practice That Makes You Pudgy

It doesn't make you lean and it really isn't all that healthy. Oh, and it certainly doesn't detoxify anything.