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This activates 4 times more lower abs, over 2 times the internal oblique and over 3 times the external oblique musculature compared to the standard plank.

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Half-sit-up-press

Tip: Half Sit-Up Press

Hit your chest and abs at the same time with this tough exercise.

Tip: The Number One Bench Press Mistake

Fix it or wreck your shoulders.

Alternating-dumbbell-press-from-bottom

Tip: Alternating Dumbbell Press, From Bottom

Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.

The-overhead-squat

Tip: The Overhead Squat

Overhead squats will improve your regular back squat technique and patterning.

Alternating-dumbbell-press-from-top

Tip: Alternating Dumbbell Press, From Top

Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

Lying-cable-pullover

Tip: Lying Cable Pullover

Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

Tip: The Pros and Cons Lifting Belts

Will using a lifting belt really weaken your core? Here's what you need to know.

Tip: No Need to Eat So Many Fruits & Veggies

New research says we don't need as much as we thought. Check out the science.

Non-alternating-walking-lunge

Tip: Non-Alternating Walking Lunge

Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.

Tip: Fine Tune Your Glute Training

You need more than squats and deadlifts. Add a couple of these glute-focused exercises into your program.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Isolateral-kettlebell-squat-and-curl

Tip: Isolateral Kettlebell Squat and Curl

Boost tension, cellular swelling, and create occlusion with this curl variation.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

Alternating-kettlebell-skull-crusher

Tip: Alternating Kettlebell Skull Crusher

Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.

Single-leg-squat

Tip: Knee-Tap Single-Leg Squat

This is a less awkward and more natural variation of the pistol squat.

Tip: A Brand New Way to Use Your Foam Roller

Build your back, abs, and chest with a foam roller. Here's how.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Bulgarian-split-squat

Tip: A Better Bulgarian Split Squat

Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.