The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.

Latest and Trending

Tip: Look Worse to Look Better

No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.

Overhead-barbell-wrist-roller

Tip: Overhead Barbell Wrist Roller

The bench press and the overhead press require strong forearms and stable wrists. This bodyweight exercise helps with both.

Standing-neck-supported-barbell-shrug

Tip: Standing Neck Supported Barbell Shrug

Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.

Tip: A Very Different Way to Deadlift

This combo exercise is a real ball-buster. In a fun way. Check it out.

Iso-dynamic-alternating-bench-press

Tip: Iso-Dynamic Alternating Bench Press

Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.

Touch-and-go-box-squat

Tip: The Touch-and-Go Box Squat

Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.

Ball-false-grip-drill

Tip: Ball False-Grip Drill

Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.

Painful Advice Every Lifter Needs to Hear

Listen up. The training and diet advice in this article will be tough to hear. It might even make you mad. But it will definitely make you better.

Tip: Are You Dedicated or Disturbed?

Training hard is awesome. Controlling your diet to get the body you want is awesome. But things can get out of hand fast. Here's how.

Tip: Fry These Foods For Better Health

Who'd have guessed that frying makes these foods healthier? Check out the science here.

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.

Fix-your-power-clean-with-altitude-landings

Tip: Fix Your Power Clean with Altitude Landings

Here's how to use altitude landings to find the right stance for the power clean and perfect your form.

Tip: Saying This Will Make You Stronger

Science says that saying one word during an exercise will make you stronger and more powerful. Check it out.

Tip: Willpower is Skillpower

Here's what every lifter, dieter, and athlete needs to know about the Law of Psychic Entropy.

Tip: The Law of Metabolic Individuality

You are metabolically unique. Here's why that's important when it comes to diet and fat loss strategies.

Angled-barbell-press

Tip: Angled Barbell Press

This is one of the best, but least used, all-around exercises to improve athletic performance.

Tip: The Law of Metabolic Efficiency

When it comes to macronutrients, not all calories are created equal. Here's why.

Jumping-ring-muscle-up

Tip: Jumping Ring Muscle-Up

Haven't nailed a muscle-up yet? Use this variation to work your way up and get a feel for it.

Tip: Front Squat Without Wrist Pain

These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.

Tip: Eat Less, Exercise More? Not Always.

Sure, it works temporarily for sedentary people, but then it stops working and leads to fat regain. Here's why.

Tip: Cardio, Carbs and the Goldilocks Zone

Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition.

One-leg-hip-lift-with-weight-plate

Tip: One-Leg Hip Lift with Weight Plate

In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.

Single-leg-hip-thrust-with-hip-shift

Tip: Single-Leg Hip Thrust With Hip Shift

Get greater glute activation with this hip thrust variation.

Two-bench-hip-thrust-leg-curl

Tip: Two-Bench Hip Thrust + Leg Curl

Build your glutes and hamstrings with just your bodyweight. Try this.