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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.

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Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Shoulder Triples for Strength and Size

Build muscle and keep your shoulders healthy with this time-efficient strategy.

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: Trap Bar Romanian Deadlift

With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.

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Tip: Heel-Elevated Step-Up

The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.

Tip: 5 Foundational Steps to Training Success

Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.

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Tip: Reverse Lunge from Step

This knee-friendly variation is great for your quads, glutes, and hamstrings.

Tip: Does Rep Tempo Really Matter?

Probably, but a new study says that we might be way overthinking it. Check it out.

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.

Tip: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

Tip: Why Your Vitamin D Isn't Working

Taking vitamin D? Awesome. Just about everyone needs to. Too bad it's probably not working. Here's why and how to fix it.

Tip: Wider Delts, Healthier Shoulders

Build your shoulders while preventing injuries with this stability-tension superset.

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Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

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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.

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Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

Tip: 3 Unique Fat-Loss Tips

Try these two surprising but common-sense tips and one really cool kitchen-chemistry tip to make fat loss a lot easier.

Tip: The Most Important Mealtime Strategy

Eat your meals this way and you'll be able to control your waistline better than ever before.

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Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

Tip: Your Hatred of the Smith Machine is Dumb

Pro bodybuilders, hot fitness chicks, strongmen, and even powerlifters sometimes use the Smith machine. Here's why.

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Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.