The World's Largest Hardcore Training Site

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

Build your quads and improve your standard deadlift with this variation.

Latest and Trending

Tip: Master Any New Exercise or Skill Faster

Learning a new Olympic lift or any athletic movement? Just do this after you practice and you'll accelerate motor learning.

Tip: The Daily Stretch Every Lifter Needs

Do this simple stretch to avoid pec injuries, bicep tears, wrist pain, and even tendinitis.

Bulgarian-split-squat

Tip: Bulgarian Split Squats

If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.

Tip: No Need to Wait So Long Between Workouts

New research says you don't have to wait 48 to 72 hours before working the same body parts again. Here's the science.

Ghr_bent_over_lateral_raise

Tip: GHR Bent Over Lateral Raise

This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.

Tip: Stop Putting Hunger On A Pedestal

This is the problem with diets that promote hunger.

Trap-bar-power-pulls

Tip: Trap Bar Power Pulls

The power pull using a hex bar with high handles is a great alternative to Olympic lifts for taller lifters who want to build explosiveness.

Stability-ball-leg-curl-reverse-sled-push

Tip: Stability Ball Leg Curl + Reverse Sled Push

This is a great sequence to work around knee issues, and it's awesome for hypertrophy.

Romanian-deadlift-with-band

Tip: Romanian Deadlift With Band

Use this to fire up your hams, glutes, and upper back before deadlifts. It's great for grooving the hip hinge pattern.

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: Infinity Singles for Big Triceps

The tri's respond best to heavy reps, but you have to be smart about it. Try this.

The_deficit_deadlift

Tip: The Deficit Deadlift

Stand on a plate or study platform, then deadlift. This increases the range of motion, making it one of the toughest lifts out there.

Reverse-bench-press

Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

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: Do This Medball Exercise Before Squats

Get your central nervous system ready for heavy squats by doing this simple exercise first.

Kettlebell_skater_squat

Tip: Kettlebell Skater Squat

If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.

The Most Dangerous Nutrition Myth

It's something most of us fall prey to every day, but it can wipe out the benefits of exercise and worse, ruin our health.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: Do The Double Pause Squat

Fix your technique and turn up the time under tension with this brutal variation.

Tip: Always Do This Before You Deadlift

These two simple cues will help you lift more weight and do it safely.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: Master the Deadlift Jump

Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.