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Squat backwards to build stability and strength. Here's how.

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Zercher-good-morning

Tip: The Zercher Good Morning

Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.

The_fingertip_ledge_pull-up

Tip: The Fingertip Ledge Pull-Up

Also called mountain climber pull-ups, these are great for grip and forearm strength.

Pistol-squat-to-box

Tip: Pistol Squat to Box

The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.

Tip: What Makes Muscle, Keeps Muscle

How to lift weights when fat loss is your main goal. Most people get this completely wrong.

These Coaches and Pros Are Pissed

We ask our experts a simple question: What's really grinding your gears right now in the fitness world? Check it out. They didn't hold back.

Hand-walkouts

Tip: Hand Walkouts

Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.

Tip: The Fat That Makes You Smarter

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

Sliding-push-up-reach

Tip: Sliding Push-Up Reach

Nail your abs and strengthen your core with this unique exercise.

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Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

Cambered-bar-row

Tip: Cambered Bar Row

For greater range of motion in the contracted position, try a cambered bar.

Tip: Don't Lose Muscle While Dieting

If you don't eat a certain amount of protein while dieting, you'll lose as much muscle as fat. Here's how many grams to shoot for.

Tip: The 1.5 Method for Squats

Use this method to build your quads and improve the bottom position of your squat.

Mobilize-ankle-joints-with-end-range-oscillations

Tip: Mobilize Ankle Joints With End Range Oscillations

If your restricted ankle issues stem from joint mobility problems, foam rolling and stretching won't help. This will.

The Sustainable Diet for Lifters

Most people fail at dieting because they eat and train like competitors. Here's a simple way to avoid the extremes, lose fat, and maintain leanness.

The-hollow-rock-and-hollow-hold

Tip: The Hollow Rock and Hollow Hold

Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.

Tip: Pain vs. Discomfort vs. Progress

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

Tip: A New Way to Do Chest Dips

The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.

Slow-motion-pull-ups

Tip: Slow Motion Pull-Ups

These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.

Tip: Warm Up Fast and Kill It

Turn on your nervous system, increase core temp, get mobile, and kill your workout. Here's how.

Tip: Build Better Lats With Constant Tension

Build your lats and strengthen your core at the same time with this exercise. Take a look.

Tip: How to Build Your Serratus

Here's how to target this often neglected muscle.

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.

Reverse-lunge-with-a-hold

Tip: Reverse Lunge With a Hold

This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.

Tip: Split Squat Right for Your Body Type

Use this simple trick to get better results from this leg and glute exercise.