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

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Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

Tip: Ginger, Pain Relief, and Performance

Here's the latest info (pros and cons) on the tastiest pain reducer and inflammation fighter.

Tip: Single-Leg Romanian Deadlift

This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

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Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

Tip: Pump the Hamstrings First on Leg Day

Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.

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Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Tip: 4 Hacks for Gettin' Lean or Gettin' Huge

Simple strategies for controlling your food intake when you're cutting or packing in the extra calories for mass gains.

Tip: How to Beat Stress-Induced Insomnia

Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

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Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Dragon-flag-workout

Tip: Dragon Flag Progressions

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

Tip: Build Glutes with Accommodating Resistance

Smoke that butt with these two banded exercise variations.

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Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Tip: It Grows Muscle, Too

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

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Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Tip: Cook Healthy Food 16 Times Faster

Here's how to eat a lot healthier, a lot tastier, in a lot less time.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

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Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.