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Everyone needs more hip mobility, especially lifters. Here are several ways to get it.

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Rounded-thoracic-rdl

Tip: Rounded Thoracic RDL

This accessory exercise for the deadlift will strengthen your spinal erectors. This helps you to deadlift heavier while keeping your spine stable and safe.

Supine-stir-the-pot

Tip: Supine Stir the Pot

This spine-friendly variation of the stir-the-pot exercise (normally done on a stability ball) fires up those deep core muscles often missed by most ab exercises.

Subscapularis-chin-up

Tip: Subscapularis Chin-Up

Build your upper back and lats while strengthening your core at the same time.

4 Reasons Red Meat is Overrated

Since the dawn of strength training, lifters have opted for red meat, believing it conveyed strength and endurance. Here's why you might want to rethink things.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

Tip: High-Rep Failure Training for Growth

Want to get bigger? Finish off your workout with one of these set-rep schemes.

Tip: Eat Your Whole Grains, Paleo People!

It turns out that whole grains are hugely anti-inflammatory. Here's the science.

Inverted_rows_%e2%80%93_drop_sets

Tip: Inverted Rows – Drop Sets

Nail your upper back by taking the inverted row to the next level.

Reciprocal_inhibition_%e2%80%93_a_better_way_to_stretch_your_neck

Tip: Reciprocal Inhibition – A Better Way to Stretch Your Neck

Stop grabbing your neck and cranking your head to the side to stretch it. Here's a better way.

Tip: This Vitamin Flat-Out Builds Muscle

The evidence is strong that it burns fat, too. Here's the science.

Sumo-stance_zercher_squat

Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

The-power-curl

Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.

Floor-jm-press

Tip: JM Floor Press

The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.

Band-resisted-floor-press

Tip: Band-Resisted Floor Press

Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.

Split-stance-one-arm-dumbbell-press

Tip: Split-Stance One-Arm Dumbbell Press

Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

Tip: Dear Dumb People, Stop Giving Advice

Internet fitness celebrities give some of the worst training and diet advice. Are they dumb or just crooked?

Pistol-squat-hold-with-leg-exchange

Tip: Pistol Squat Hold with Leg Exchange

Already good at pistol squats? Showoff. Now try this advanced variation.

Tip: To Get Lean, Destroy Your Setbacks

Lose that last 10 pounds of fat. Identify exactly what's holding you back and devise a strategy. Here's how.

The-duck-lunge

Tip: The Duck Lunge

Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

Tip: Use This to Make Zero-Carb Sandwiches

All the convenience of a sandwich without the carbs.

Floor_pressing_101

Tip: Floor Pressing 101

Use this accessory exercise if you're having trouble locking out your standard bench press.