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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.

Push-up-stand-up-prisoner-squat-countdown

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!

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Tip: Ground-to-Shoulder Stands

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

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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.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

Rear-foot-elevated-split-squat

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.

Dynamic-oscillatory-pec-stretch

Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.

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Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.

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Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.

Tip: The Forbidden Food for Healthy Hearts

People were once told to avoid this food. No more. In fact, eating a few of them every day is good for your ticker.

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Tip: Rib and Chest Position for the Deadlift

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

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Tip: Dip Machine, Heavy Negatives

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

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Tip: Banded Max Tension Alternating Pulldowns

Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.

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Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

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Tip: Good Curl Form with Elbow Raise

Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

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Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.

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Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

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Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Tip: Go Heavy to Retain Muscle

Here's why doing high reps during diet phases can backfire, and why it's best to keep it heavy even when cutting.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

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Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

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Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.

Tip: 3 New Ways to Use This Machine

It's not just for back. Check out these muscle-building exercise variations.

Jerk-from-pins

Tip: Jerk From Pins

Improve your rate of force development with this variation of the jerk.