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

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8-great-thoracic-extensor-exercises

Tip: 8 Great Thoracic Extensor Exercises

The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Single-leg_hip_thrust_%e2%80%93_slow_negative

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.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

High-rep-dumbbell-clean-squat-press

Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.

Rear-foot-elevated-split-squat

Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Tip: Take This Stuff for More Muscle

A new research paper looks at the body of studies on a compound that regulates mTOR, leading to new muscle synthesis.

Self_myofascial_release_for_anterior_delt___pec_major

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.

Rib_and_chest_position_for_the_deadlift

Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Something Dumb Personal Trainers Do

Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.

Dip_machine__heavy_negatives

Tip: Dip Machine, Heavy Negatives

Grab a partner and give this growth-inducing triceps exercise a shot.

Banded-chest-supported-rows

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

The-squat-stance-deadlift

Tip: The Squat-Stance Deadlift

Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

The-right-grip-for-the-barbell-ab-rollout

Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.

Seated_overhead_pin_press

Tip: Seated Overhead Pin Press

Build more overhead strength using this concentric-based movement.

Find-your-lats-enhance-your-training

Tip: Find Your Lats, Enhance Your Training

This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.

Use_this_trick_for_perfect_push-ups

Tip: Use This Trick for Perfect Push-Ups

The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.

Medicine-ball-rolls

Tip: The Medball Ab Rollout

This tough rollout variation will nail your core and your lats. Do 3 to 6 sets of 5 to 8 rolls.

Tip: 5 Trumped Up Claims About Organic Food

Science finally has some conclusions about organic food. You may be surprised.