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Keep your lower back flat. Completely exhale as you lower your legs and arms to the floor. Inhale on the way back up. Keep the non-moving limbs still. Add a band to ramp it up.

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The 6 Most Hated Personal Trainers

Bad personal trainers can ruin a gym. Here's a list of the ones who should be beaten senseless with a battling rope.

The-paused-deadlift

Tip: The Paused Deadlift

Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.

Wrist-exercises-for-fighters-and-lifters

Tip: Wrist Exercises for Fighters and Lifters

Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!

Scrape The Rack For Growth

You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it.

Tip: Drink This Kind of Cow's Milk

Milk truly isn't good for some people. Now we know why.

The Biggest Lie in Fitness

What's the single biggest lie in fitness and bodybuilding? We ask 10 experts. They don't pull any punches.

Tip: Do You Meet These 5 Fitness Standards?

Can you do all five of these things? You should be able to. Check the list.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

Tip: One Exercise for Triceps and Abs

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

The-plank-pull

Tip: The Plank Pull

Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.

Tip: 4 Mandatory Methods for Abs

IFBB Pro Mark Dugdale shares his smart approach to ab training. Check it out.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Front-squat-bar-placement

Tip: Front Squat Bar Placement

Here's a great trick to use to get your bar placement right for front squats.

Neural-charge-barbell-exercises

Tip: Neural Charge Barbell Exercises

Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.

Tip: Make These Low Carb Brownies

Lowering your carbs doesn't have to mean eating nothing but meat. There's still room for brownies. These have 5 net carbs. Recipe here.

The-45-degree-raise-for-glutes

The 45 Degree Raise for Glutes

Hop on the hyperextension and build your glute strength with these progressive variations.

The-plank-press

Tip: The Plank Press

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

Tip: The Best Overall Deadlift Style

If you're deadlifting for overall physique development, which style is best for your goal? Answer here.

The-reeves-deadlift

Tip: The Reeves Deadlift

Build upper-back strength and improve your grip with this classic but almost forgotten exercise.

Finish-your-deadlift

Tip: Finish Your Deadlift

Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.

Rack-deadlift-with-bands

Tip: Rack Deadlift With Bands

Build your upper back and lats while strengthening the lockout on your conventional deadlifts.

Do-high-tension-reps-for-big-delts

Tip: Do High-Tension Reps for Big Delts

With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.