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Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

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Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

Reverse-grip-paused-pulldown

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Bulgarian-split-squat

Tip: Bulgarian Split Squat

The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.

Tip: Take This Stuff for More Muscle

A new research paper looks at the body of studies on a compound that regulates mTOR, leading to new muscle synthesis.

Tip: This Type of Workout Music is Best

Music can power your workout to new heights, but the wrong kind can trash your nervous system.

Tip: Why You Look Preggo on a Healthy Diet

Popular diets have one common strategy. But it may be the very thing that's making your gut grow.

Banded-chest-supported-rows

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

Tip: Burn Fat Better With Ellagic Acid

Shrink fat cells and naturally keep your blood sugar in check. Here's how.

Tip: The Most Popular Bad Exercise

You've seen people doing this in your gym. Here's why it's idiotic.

Rotating-lat-pulldown

Tip: Rotating Lat Pulldown

Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.

3 Ridiculous Things People Say About Diet

You've heard these sayings before. They make sense... if you don't think about them very hard. Let's think about them hard and get to the truth.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

The-j-rope-pull

Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

Tip: The 20 Minutes of Anything Workout

Keep your metcon or cardio workouts as inefficient as possible to burn more fat. Here's why and several ways to do it.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Find-your-lats-enhance-your-training

Tip: Find Your Lats, Enhance Your Training

This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.

Tip: Skip These Foods, Suffer More Mental Distress

Two foods will boost your mood and mental health, depending on how old you are. Here are the foods to focus on and when.

Tip: Does Foam Rolling Have to Hurt?

Turns out, more pain doesn't equal more gain. Here's the latest science.

Tip: A Classic Technique for Strength and Power

Get radically strong in the squat, jerk, bench press and overhead press. Try this.

Tip: The Strength Vitamin

Most athletes have low levels of this vitamin. And only one type of it will keep your strength gains coming. Here's the science.

The-modified-pike

Tip: The Modified Pike

Place your elbows on a bench and allow a bit of bending in the knees for better activation and results.

Overhead-barbell-wrist-roller

Tip: Overhead Barbell Wrist Roller

The bench press and the overhead press require strong forearms and stable wrists. This bodyweight exercise helps with both.