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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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Dips-rear-delt-flyes-over-and-backs

Tip: Dips, Rear Delt Flyes, Over and Backs

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

Tip: Practice Hara Hachi Bu

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

Smith-machine-bosu-ab-crunch

Tip: Smith Machine BOSU Ab Crunch

Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.

The-j-rope-pull

Tip: The J Rope Pull

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

Vertical-pallof-press

Tip: Vertical Pallof Press

Think of this exercise as a kind of standing ab rollout. Great for overall core strength.

Supine-band-shoulder-external-rotation

Tip: Supine Band Shoulder External Rotation

Rotator cuff work keeps your shoulders healthy. Coach Tumminello discusses why a popular exercise doesn't do the trick and shows you a better one.

The-barbell-rolllout

Tip: The Barbell Ab Rollout

Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.

Ball-false-grip-drill

Tip: Ball False-Grip Drill

Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.

Tip: Sugar Is Not Addictive

Some fitness and diet experts have taken the term addiction a little too far. Here's a reality check.

Tip: Eat Your Whole Grains, Paleo People!

It turns out that whole grains are hugely anti-inflammatory. Here's the science.

Tip: Young vs. Old: Who Wins?

A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.

Floor-jm-press

Tip: JM Floor Press

The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Push-drag-with-straps

Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.

Tip: Ramp Up Your Prowler Training

Change up your arm position and get more from your sled work. Here's how.

Tip: Skinny Guys with Fat Guy Problems

Those naturally lean guys who can eat anything without getting fat are still at risk of killer diseases. Here's the common food that's causing it.

Tip: The Fat That Makes You Smarter

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

3_exercise_shoulder_circuit

Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

Cable_superset_for_forearms

Tip: Cable Superset for Forearms

Want bigger forearms? Try this continuous tension superset for four sets.

Smith-machine-bent-over-row

Tip: Smith Machine Dead-Stop Barbell Row

This Smith machine has its uses, like with this dead-stop drop set for back.

Half-kneeling-dorsiflexion-range-of-motion-screen

Tip: Half-Kneeling Dorsiflexion Range of Motion Screen

Got an ugly squat? It could be your ankle mobility. Here's how to test it.

The-hollow-rock-and-hollow-hold

Tip: The Hollow Rock and Hollow Hold

Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.

Tip: Consistency Beats Intensity

When it comes to training or diet, consistency is key. Here's why and what to do if you have to miss a workout.