The World's Largest Hardcore Training Site

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

Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.

Latest and Trending

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.

Reverse_21_%e2%80%93_lateral_raise

Tip: Reverse 21 – Lateral Raise

Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

Tip: Next Level Push-Ups

This advanced style of push-up is not only a great upper-body builder, it's a good alternative to use when your shoulders are acting up.

Tip: The Right Way to Crunch

The stability ball crunch is a good exercise, but most people screw it up. Here's how to do it right for best results.

Reverse_21s_%e2%80%93_dumbbell_bench_press

Tip: Reverse 21s – Dumbbell Bench Press

Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.

Reverse_21_%e2%80%93_pull-ups

Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.

Tip: The Surprising Side Effect of Getting Too Fat

A new study gives us some fascinating insights about fat gain, fat loss, and food deliciousness.

Dumbell-bulgarian-split-squats-from-deficit

Tip: Dumbbell Bulgarian Split Squat from Deficit

One way to make an exercise more challenging is to increase the range of motion. Here's an example.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

Modified-reverse-hypers

Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: Tap Out to Win

Want to develop grit and resolve? Tap out, learn something, then get right back in there and fight again.

Muscle-up-tutorial

Tip: Muscle-Up Tutorial

Here's a quick overview that'll help you work your way up to a full muscle-up.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Alternating_four_corners_farmer's_walk

Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

Unilateral_four_corners_farmer's_walk

Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.

Bilateral_four_corners_farmer's_walk

Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

Tip: Exercise Pills? The Real Science of Mimetics

Science shows that certain compounds improve body comp on their own, but work synergistically when combined with exercise.

Over-pulling-on-pull-ups-and-pulldowns

Tip: Over-Pulling On Pull-Ups and Pulldowns

It's a common mistake. Here's what it looks like and how to fix it.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

Tip: 5 Foundational Steps to Training Success

Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.

High-box-squat-with-safety-bar

Tip: High Box Squat with Safety Bar

When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.

Tip: Cheat Your Single-Leg Training

If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.

Touch-and-go-deadlift

Tip: Touch-And-Go Deadlift – Good Form

The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.