The World's Largest Hardcore Training Site

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

Add bands to this booty builder to get even better results.

Latest and Trending

Banded-deficit-reverse-lunge

Tip: Banded Deficit Reverse Lunge

Add some accommodating resistance to this exercise with bands and blow up your glutes.

Tip: An Unconventional Way to Improve Your Pull-Ups

Do more pull-ups and do them with more weight strapped to your body. How? Use this cool training method.

The-2-rope-face-pull

Tip: The Two-Rope Face Pull

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Tip: Soft Tissue Work for Heavy Bench Pressers

Use this simple technique to prevent overuse injuries and ease your elbow pain.

Tip: Do NOT Use This

You probably have this in your medicine cabinet... and it might be inhibiting protein absorption.

Dumbbell-turkish-get-up

Tip: Dumbbell Turkish Get-Up

Get-ups are great for improving stability, core strength, and mobility, and you don't have to have a kettlebell to do them.

Hanging-leg-raise-(modified)

Tip: Hanging Leg Raise (Modified)

In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Tip: The Nastiest Spot in Your Gym & Your Kitchen

Nothing wrecks your training faster than infections and food poisoning. Here's where you're picking up the bad bugs.

Bear-dogs

Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Tip: Frozen is Better Than Fresh

Freezing sometimes increases the nutritional value of foods, so stop categorizing frozen food as processed.

Tip: Inadequate Sleep and Thyroid Function

This should scare you into bed early.

Tip: Average Training, Awesome Results

Think you have to crush PRs every week to make progress? Not so. Here's the truth.

Stability-ball-cable-rotation

Tip: Stability Ball Cable Rotation

Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.

Tip: Go Hard, Then Go Home. But Go Hard Often.

How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.

Heavy-renegade-row

Tip: Heavy Renegade Row

Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.

Tip: Steroids, Legality, and Liars

Have you ever used? Would you if bodybuilding drugs were legal? Check out what other fans said here.

Tip: This Can Stop Fat Loss

It's a common problem that can stall fat loss and wreck your health, even if your diet is in check.

Tip: Low Testosterone Can Lead to Early Death

Research shows that having lower than normal T levels can increase your risk of dying from ANY cause. Here's what to do about it.

Tension_and_the_paused_deadlift

Tip: Tension and the Paused Deadlift

This accessory lift teaches you to maintain tension, and it increases time under tension during most lifters' weakest phase of the deadlift.

The-towel-pull-up

Tip: The Towel Pull-Up

This variation of the neutral-grip pull-up really nails your grip and forearms.

Rear-foot-elevated-hip-flexor-stretch

Tip: Rear Foot Elevated Hip Flexor Stretch

Most lifters have tight hip flexors. Here's how to fix them up.

Not Dangerous! 4 Falsely Accused Exercises

We bet you've heard that these exercises are bad. Here's the truth, backed by science.