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Think you have to crush PRs every week to make progress? Not so. Here's the truth.

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Stability-ball-cable-rotation

Tip: Stability Ball Cable Rotation

Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.

Medicine-ball-slam

Tip: Medicine Ball Slam, Proper Form

To do this correctly, resist forward flexion and stay more upright.

Inverted-rows-burnout-set

Tip: Inverted Row Burnout Set

Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.

Rear-foot-elevated-hip-flexor-stretch

Tip: Rear Foot Elevated Hip Flexor Stretch

Most lifters have tight hip flexors. Here's how to fix them up.

Tip: The Natural Cancer Fighter

This stuff helps reduce soreness from hard training, but its potential benefits go far beyond that. Check this out.

Continuous-tension_dumbbell_bench_press

Tip: Continuous-Tension Dumbbell Bench Press

Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.

Guillotine-high-cable-curl

Tip: Guillotine High Cable Curl

This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.

Ring-suspension-trainer-dip

Tip: Ring Suspension-Trainer Dip

Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.

Tip: Two Squat Variations You Need to Try

Squat multiple times per week for best results, but be smart about it with these load and style variations.

One-arm_dumbbell_incline_press

Tip: One-Arm Dumbbell Incline Press

Master tension and build anti-rotation strength. Work up to 50 percent of bodyweight for 5-10 reps per side.

4 Cool Fixes For Awkward Exercises

Some exercises just don't fit your body type. Others are hard to set up. Here's how to make those awkward exercises work for you.

One-arm-push-up

Tip: One-Arm Push-Up

Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: Upper-Body Day? Do This Drill First

Wake up your upper back, shoulder stabilizers, and more with this simple warm-up exercise.

Tip: Fire Up Your CNS For Better Lifting

Do a couple of these drills before you lift and you'll get the best workout you've had this year.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Tip: Master the Deadlift Jump

Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Dip-with-band

Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.

Tip: The Cure for Functional Weak Links

Every lifter needs more rotational work in his programming. Try this exercise.