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This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.

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The-3-way-band-pull-apart

Tip: The 3-Way Band Pull-Apart

Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.

2-reps-slow_-2-reps-fast

Tip: 2 Reps Slow, 2 Reps Fast

With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.

Squat-stance-deadlift-with-eccentric-isometrics

Tip: Squat Stance Deadlift with Eccentric Isometrics

Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.

Tip: A Tougher, More Effective Way to Lunge

Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.

Kyphosis-and-back-training

Tip: Kyphosis and Back Training

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.

Tip: Feel Your Way To Growth

Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.

Master-the-one-armed-snatch

Tip: Master the One-Armed Snatch

Here's an explosive Olympic lifting variation you can do even in a busy gym.

Tip: Two Ways to Build a Lagging Muscle

Take your weakest muscle group and turn it into your strongest with these strategies.

Tip: The Right Way to Choose Foods

Four things you can do while grocery shopping to make sure you get the nutrients you need.

The-anti-rotation-press

Tip: The Anti-Rotation Press

This core exercise will nail your obliques and even your glutes. No chain? Use a rope or a bar.

Tip: The Food That Improves Your Thinking

Research shows that these foods may clear the cobwebs and improve your mental performance.

Can-you-handle-the-medball-tri-set

Tip: Can You Handle the Medball Tri-Set?

Hit your abs, triceps, and chest. All you need is a medicine ball.

How to Build a Stubborn-Ass Muscle

Got a hard-to-grow body part or weak muscle group? Here's how 7 of our experts brought theirs up.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

Tip: Drop, Fail, Grow

First recruit all the muscle fibers you can, then fatigue them for massive gains. Here's how.

Tip: Improve Ankle Mobility Fast

Do this before leg day and you'll feel the difference in your squats and deadlifts.

Tip: It's Lifting. Not a Nursery Rhyme.

Train insane or remain the same? Makes a catchy slogan, but it's ultimately a dumb idea. Here's why.

The-bodyweight-triceps-extension

Tip: The Bodyweight Triceps Extension

Blast those puny triceps and strengthen your core with one exercise.

The-super-slow-chin-up

Tip: The Super Slow Chin-Up

Build your grip strength, forearms, and biceps with only one rep of this move. Check it out.

Tip: Fix Your Shoulders, Bench Heavier

Fix your position and bench press without pain. Here's how.

Build-wide-delts-with-the-iso-dynamic-lateral-raise

Tip: Build Wide Delts with the Iso-Dynamic Lateral Raise

Finish off your shoulder workout with this effective (but painful) exercise technique.

Slow-calf-raises-for-fast-growth

Tip: Slow Calf Raises for Fast Growth

Calves won't grow? You're probably going too fast. Hold the bottom position for around 5 seconds and the top for 3.

Tip: A New Way to Overhead Press

Fix your form and build your shoulders. Here's how.

Mark-dugdale's-leg-day-finisher

Tip: Mark Dugdale's Leg Day Finisher

How do you finish off a tough leg day full of squats and deadlifts? Like this.