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Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.

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10-and-2-stationary-lunge

Tip: 10 and 2 Stationary Lunge

Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

Power-shrug

Tip: Power Shrug

Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.

The-single-arm-plank

Tip: The Single-Arm Plank

If you could only choose one exercise to train your core, it should be the single-arm plank.

Tip: The Best Chest Exercise Since 1911

For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Tip: The Surprising Truth About Negatives

A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.

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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: 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: 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: Are Overhead Squats Right For You?

Good movement, but not for most people. And it's the worst squat for leg growth. Here's why.

Tip: The Most Useless Pull-Up Exercise

This movement is often used as a regression in functional fitness classes. Problem is, it doesn't do much of anything. Here's why.

Tip: Two Lifts for Real Athletic Strength

Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.

5 Reasons Your _____ Is Small

Does your back suck compared to your chest? Do your triceps lag behind your biceps? Whatever your puny muscle group is, here's how to fix it.

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Tip: Goblet Squat – Correct Form

The goblet squat has gained popularity in recent years. Let's make sure everyone is doing it right.

Tip: Go Heavy or Go... Make Gains Anyway

If the bar ain't bending, you're just pretending, right? Well, not so fast. Here's why.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Tip: Master the Hip Clean

Here's a great movement for the beginner Olympic lifter or for anyone who wants to build some impressive traps.

Tip: Two Cardio Workouts That Build Muscle

These untraditional metcon workouts are mixed right into your weight training. Try not to pass out.

Tip: The Exercise You're Not Doing Enough

Make your back feel awesome and build your grip strength with this simple exercise.

Anderson-squat

Tip: The Anderson Squat

This classic strength training method has you starting the lift from the bottom with the concentric portion of the movement.

Tip: The 10-Second Test for Overhead Efficiency

Test your mobility, stability, and strength with this overhead exercise.

Tip: Try This Gut-Punch of an Ab Exercise

This ab exercise will make you feel like you just got a fist in your breadbasket, but it'll really build your abs.

Tip: Skip These Foods, Suffer More Mental Distress

Two foods will boost your mood and mental health, depending on how old you are. Here are the foods to focus on and when.