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Turn on the pecs with this drop set to make subsequent pump work more effective.

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Bench-thoracic-spine-mobilization

Tip: Bench Thoracic Spine Mobilization

Most heavy lifters need better thoracic spine mobility. Here's one way to get it, while also stretching your lats and triceps.

Tip: 3 Ways to Master the Mind-Muscle Connection

Get more muscle growth with internal focus of attention. Here's how.

Cable-rows-with-pre-set-iso-hold

Tip: Cable Row with Pre-Set Iso-Hold

Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.

Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Tip: Make the Bench a Better Chest Builder

The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Dumbbell_spider_curl_with_push

Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Landmine-sumo-deadlift

Tip: Landmine Sumo Deadlift

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.

Tip: Seminar Syndrome – A Common Trainer Problem

It happens to coaches and trainers, and it can happen to you too.

Ring-dips-with-tempo-manipulation

Tip: Ring Dips With Tempo Manipulation

Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.

Row_%e2%80%93_correct_range_of_motion

Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

Single-arm-bottoms-up-kettlebell-waiter's-walk

Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

Half-kneeling-single-arm-landmine-press

Tip: Half-Kneeling Single-Arm Landmine Press

Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

Band-resisted-jackknife

Tip: Band Resisted Jackknife

Want a really strong core? Add this tough ab exercise to your program.

Single-arm_push_press_lowered_slowly

Tip: Single-Arm Push Press, Lowered Slowly

Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.

The_pjr_pullover

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

Reverse_21_%e2%80%93_lateral_raise

Tip: Reverse 21 – Lateral Raise

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.

Tip: Next Level Push-Ups

This advanced style of push-up is not only a great upper-body builder, it's a good alternative to use when your shoulders are acting up.