The World's Largest Hardcore Training Site

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

Prime the central nervous system and hone your rotational power-skill.

Latest and Trending

T-spine-rotation-sequence

Tip: T-Spine Rotation Sequence

Increase mobility at the thoracic spine with these corrective drills.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

Lat-activation-drill

Tip: Lat Activation Drill

If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Tip: Squat This Far Down for Best Results

Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

Power-rack-wrist-rolling

Tip: Power Rack Wrist Rolling

Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.

Control-your-squat

Tip: Control Your Squat

Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.

Jettison-lateral-raises

Tip: Jettison Lateral Raises

For wide delts, overload the top half of this exercise with bands. Or use dumbbells plus bands. Drop the bands upon failure to extend the set.

How-to-do-chain-dips

Tip: How to Do Chain Dips

Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.

Core-engaged-dead-bug

Tip: Core-Engaged Dead Bug

The dead bug is a popular and surprisingly tough core exercise. Once you master it, ramp it up with this variation.

Tip: Don't Do This After You Eat Protein

What you do after you ingest protein could greatly affect absorption.

Tip: Build A Sufficient Base Of Strength

Even if you're just after a beach body, you need to build your foundation. Here are a few metrics to aim for.

Deficit-deadlift-with-farmer's-handles

Tip: Deficit Deadlift with Farmer's Handles

Get stronger from the floor. This exercise combines deficit deadlifts (standing on a plate or platform) with farmers walk handles for a new stimulus.

The-double-kettlebell-complex

Tip: The Double Kettlebell Complex

Complexes can be used for fat loss or strength gains. Try this one using heavy 3-rep sets for each exercise in the series. No rest between movements.