The World's Largest Hardcore Training Site

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

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

Latest and Trending

Tip: Parkinson's Law and Effective Workouts

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

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.

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.

Avoid_kyphotic_postur

Tip: Avoid Kyphotic Posture

For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.

Triceps_extension_%e2%80%93_multi-hold_pump_set

Tip: Triceps Extension – Multi-Hold Pump Set

Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.

Scap-row

Tip: Scap Rows

Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.

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).

Make Any Workout Better, Instantly

Here are six adjustments you can make to any workout program to make it more successful.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

Machine_laterals_with_assisted_negatives

Tip: Machine Laterals With Assisted Negatives

For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

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: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

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.

Front-foot-elevated-split-squat

Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Lateral-shuffle-2-step

Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

3-tips-for-a-perfect-curl

Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.