The World's Largest Hardcore Training Site

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

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Latest and Trending

Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

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.

Deadlift_setup_take_the_slack_out

Tip: Deadlift Setup: Take the Slack Out

Just before liftoff, take the slack out by pulling the chest up and pulling the bar against the weights. Listen for the clink.

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.

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.

Tip: Stress and Heart Rate Variability

Use this tool to find out if you're recovered enough for another heavy session.

Tiger-sit-outs

Tip: Tiger Sit-Outs

Doing this athletic movement for reps or as part of a superset makes for a great conditioning tool.

Tip: Average Training, Awesome Results

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

Tip: Challenge Sets for Enormous Legs

Yes, this is gonna hurt. Badly. Take a look.

Tip: Jump for Gains

Denser muscle. Better squats and deadlifts. Sound good? Then you need to work jumps into your workouts. Here's how.

Tip: The Breakfast and Dinner Trick

Want to prevent fat gain once you've leaned up? Give these two protocols a shot.

Foam-roller-thoracic-spine-extension

Tip: Foam Roller Thoracic Spine Extension

An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.

Tip: The Fat Guy's Eating Pattern

One pattern of eating disrupts metabolism and dietary behaviors more than any other. Here's how to avoid it.

Tip: Fasting – Lose Weight, Gain Abdominal Fat?

Yet another study is showing that popular fasting diets may backfire and cause belly fat gain and health damage in the long run.

Standing_rotational_rope_row__unilateral

Tip: Standing Rotational Rope Row, Unilateral

Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.

The-low-pulley-face-pull

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.

Tip: Two Drills to Fire Up Your Backside

Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.

Tip: Marriage & Fat Loss – Unexpected Consequences

What happens to your romantic relationships when you get ripped? You may be surprised. Check out these studies.

Ring-suspension-trainer-dip

Tip: Ring Suspension-Trainer Dip

Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.

4 Cool Fixes For Awkward Exercises

Some exercises just don't fit your body type. Others are hard to set up. Here's how to make those awkward exercises work for you.

Tip: Instantly Increase Upper-Body Mobility

Generate more power. Press, throw, and punch like a beast. Use this drill.

Tip: To Get Bigger, Get Stronger

You understand progressive overload, but are you really using it? Check this out.

Bench-press-with-shoulder-saver-pad

Tip: Bench Press With Shoulder-Saver Pad

Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.

Tip: Do Plastic Bars Lead to Greater Gains?

Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars.