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Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

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Chest-supported-dumbbell-row

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

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Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

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Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

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Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

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Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

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Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

Tip: Slow Gains? 3 Things You Might Be Missing

People will try the weirdest diets and workouts, but many won't do the simple things proven to work. Here are three of them.

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Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

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Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.

The Most Important Movement Pattern

Here's how to get your hips moving properly and blast through deadlifts, pull-throughs, RDL's, and kettlebell swings.

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Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

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Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

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Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.

Tip: Take This Stuff for More Muscle

A new research paper looks at the body of studies on a compound that regulates mTOR, leading to new muscle synthesis.

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Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Get Explosive Without the Olympic Lifts

Not interested in learning the full O-lifts? Build athleticism and power anyway with these two easier-to-learn exercises.

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Tip: Incline Concentration Curl

For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.

The Right Diet for Your Personality Type

Your fat loss diet will fail if your nutrition plan doesn't match your personality and mindset. Find your type here.

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Tip: Dip Machine, Heavy Negatives

Grab a partner and give this growth-inducing triceps exercise a shot.