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Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.

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Tip: Reverse 21s – Dumbbell Bench Press

Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.

Reverse_21_%e2%80%93_pull-ups

Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

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Tip: The Banded Pullover

The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.

Tip: The Best Under-The-Radar Supplement

This is the one you'd take with you to a desert island to keep you healthy.

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Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Ginger, Pain Relief, and Performance

Here's the latest info (pros and cons) on the tastiest pain reducer and inflammation fighter.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

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Tip: Dumbbell Bulgarian Split Squat from Deficit

One way to make an exercise more challenging is to increase the range of motion. Here's an example.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

Modified-reverse-hypers

Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Alternating_four_corners_farmer's_walk

Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

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Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.

Bilateral_four_corners_farmer's_walk

Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

The-most-outlawed-exercise

Tip: The Most Outlawed Exercise

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

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Tip: Zercher Squat with Zig-Zag Bar

The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.

Tip: Pump the Hamstrings First on Leg Day

Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Tip: Cheat Your Single-Leg Training

If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.

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The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

Touch-and-go-deadlift

Tip: Touch-And-Go Deadlift – Good Form

The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.