The World's Largest Hardcore Training Site

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

You need more than shrugs for big traps. Add one of these four movements to your list.

Latest and Trending

Accentuated_crunches_on_the_bench

Tip: Accentuated Crunches on the Bench

Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.

Tip: Dear Dumb People, Stop Giving Advice

Internet fitness celebrities give some of the worst training and diet advice. Are they dumb or just crooked?

Mobility_drills_for_olympic_lifting

Tip: Mobility Drills for Olympic Lifting

Do this before your next O-lift session for better range of motion and safer lifts.

Glute-bridge-pullovers

Tip: Glute Bridge Pullover

This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.

Tip: The Inverse Squat

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

7 Dumb Things People Say About Nutrition

You probably hear these misguided remarks about nutrition every day. In fact, you may even be saying them yourself.

Continuous-tension-hack-squat

Tip: Continuous Tension Hack Squat

To get the most growth in your quads when using the hack squat, don't lock out at the top.

Tip: Carb Cycling and the Right Amount of Cardio

Reach the next level of physique development without driving yourself nuts. Here's the simple plan.

Tip: Burn More Calories Outside of the Gym

Here's how to boost your energy expenditure and track it.

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.

Chops-lifts-and-pallof-presses

Tip: Cable Chop, Cable Lift, and Pallof Press Tutorial

Rotational core exercise. You need them. Try one of these.

Cambered-bar-row

Tip: Cambered Bar Row

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

Tip: Two Tips for Perfect Deadlifts

These simple cues will make your deadlift feel awesome, keep you safer, and help you pull more weight.

Half-kneeling-dorsiflexion-range-of-motion-screen

Tip: Half-Kneeling Dorsiflexion Range of Motion Screen

Got an ugly squat? It could be your ankle mobility. Here's how to test it.

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.

Corrective_complex__pecs

Tip: Corrective Complex, Pecs

Sequence these corrective drills in this order before your next chest day and get a better workout.

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.

Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Stability_ball_ab_rollout

Tip: Stability Ball Ab Rollout

No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.

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: Build Better Lats With Constant Tension

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

Half-sit-up-overhead-front-raise

Tip: Half Sit-Up Overhead Front Raise

Take your core strength to the next level with this movement.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.