The World's Largest Hardcore Training Site

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

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

Latest and Trending

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Tip: Eat Dinner, Die a Few Hours Later?

New research shows that a single unhealthy meal can have devastating effects.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

Tip: A Different Way to Do Pulldowns

Finish off your back day with this unique variation for complete back development.

The_burpee_and_reverse_lunge_combo

Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

Neutral-grip_dumbbell_triceps_extension

Tip: Neutral-Grip Dumbbell Triceps Extension

Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.

Reverse_21s_%e2%80%93_front_squat

Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: 4 Thigh-Quaking Squat Variations

The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.

Are you REALLY Strong? Or Just Barbell Strong?

Building total-body strength takes more than three lifts. Add these exercises to your plan and see how strong you can really get.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Scare Yourself Tougher

Here's why you need to do a few things that scare the crap out of you.

Go Fund Yourself!

More women than ever are competing, and some of them want YOU to fund it. It's time to call them out.

8 Things Coaches Have Changed Their Minds About

If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.

Tip: Parkinson's Law and Effective Workouts

Know this law. Get better results from your training. Check it out.

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

Tip: Eat This Much Protein Per Meal

The experts were horribly wrong about how much protein you could absorb in one meal. Here's the new science.

Power-shrug

Tip: Power Shrug

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

Hang-and-swing-destroyer-set

Tip: Hang and Swing Destroyer Set

Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.

7 Ways to Scare Your Body Into Getting Stronger

You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.

The-bear-crab-complex

Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

Tip: Stop Bouncing Your Deadlifts

Most of the time you're just cheating yourself... and you look stupid. Here's why it completely trashes the training effect.

Tip: The Most Important Mealtime Strategy

Eat your meals this way and you'll be able to control your waistline better than ever before.