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Performed with rings or a TRX, this row variation in infinitely scalable. Just adjust your feet and stance to make it harder or easier.

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Tip: The Protein-to-Bodyweight Ratio

Simple and proven. Here's how much protein to eat.

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Tip: Bent Over Row 21s with Isometric

Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.

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Tip: Biceps 21's – A New Variation

This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.

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Tip: The Modified Dragon Flag

The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.

Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

Tip: The Truth About Prostate Testing

Here's what you need to know before you or your old man agree to have the widely used PSA test.

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Tip: Landmine One-Arm Floor Press

Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.

Tip: Customizing the Squat

It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.

Tip: One Exercise for a Strong Posture

Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.

Tip: The Core Exercise for Deadlifters

If you deadlift (specifically if you use a sumo stance) this should be one of your key supplemental exercises.

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Tip: Ring Dip/Pull-Up/Inverted Row/Hip Thrust Combo

Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Overfeeding and BMR

How to use your metabolic rate to keep the gains coming.

7 Training Strategies to Make You Feel Great Again

Joints hurt? Banged up from years of lifting? Keep training but add a few of these healing techniques to your workouts.

Tip: Eat Fat, But Find the Middle Ground

Don't get stuck in the extremes when figuring out your diet.

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Tip: Suspension Straps W Row

Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.

Tip: How to Fight Late-Night Cravings

Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat.

Tip: Lessons From Bruce Lee

Three lessons from the martial arts legend to help you with lifting and life.

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Tip: GHR Bent Over Lateral Raise

This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.

Tip: The 30-Minute Trick for a Better Day

Make every day better. Start it by working on yourself and getting your mind right. Here's how.

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Tip: The Reverse Paused Deadlift

This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.

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Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Tip: Take Gratitude To The Extreme

This mental exercise is harder than you think. Try it for a week and become a tougher, happier person.

The-compound-row

Tip: The Compound Row

A great back exercise, especially for athletes.