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To really grow, you have to do concentric, eccentric, and even isometric reps. Here's a training method that combines all three in one set.

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5 Redundant Exercises You Just Don't Need

Many popular exercises work the same muscles the exact same way. That's a waste of your time. Here's what to avoid and what to do instead.

3 Dumb Rules That Don't Apply Anymore

Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.

Tip: 3 Unexpected Things That Accelerate Gains

The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.

Tip: An Exercise for Guaranteed Chest Growth

Isolate the pecs, then slam them with eccentric tension. Try this.

Tip: Cannabis, Body Fat, and Testosterone

Does weed make you overeat? Does it lower T levels? Here's what science tells us.

20 Pounds of “Hollywood” Muscle!

You see it happen all the time. An out-of-shape actor gets a part playing a superhero or action hero in a movie. A few months later, he's buff. You think, "Dammit, why can't I get into shape that fast?!"

Tip: Stretch the Hip Flexors

Sit on your butt most of the day? Try this dynamic stretch that'll get you ready for smooth, heavy lifting.

Tip: Protein Cake for Dieters

If cake were the new superfood, this would be the recipe.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Five Loading Protocols That Suck

The pros and cons of five popular set/rep schemes. Check ‘em out.

Tip: The Truth About Push-Up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

The Best Way to Lift Weights

“Eccentric isometrics” are probably the best way to increase strength and size. As a bonus, they'll help you to move like a tiger and feel awesome.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

You're Fat. Asians Aren't. Here's Why.

The myths stop here. Here's what you can and can't learn from Asian cultures about health and longevity. You may be surprised.

Tip: How to Lunge for Big Quads & Glutes

Some trainers call this bad form. Then again, some trainers are kinda dumb. Check it out.

Tip: The King of Shoulder Exercises

If you could only do one exercise for delts, what would it be? Here's what science says to do.

Honest Advice About Marijuana

Is it okay for bodybuilders and athletes to use the devil's lettuce, or does it work against their goals? Here's what we think.

Tip: How to Improve Upper Back Mobility

Boost thoracic mobility, improve your squat and overhead press, and keep your shoulders healthy. Here's the warm-up you need.

Tip: A Better Way to Do Face-Pulls

It's a popular exercise, as it should be, but here's how to make it even more effective.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

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Tip: Seated Dumbbell Calf Raise

If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.