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This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.

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Rounded-thoracic-rdl

Tip: Rounded Thoracic RDL

This accessory exercise for the deadlift will strengthen your spinal erectors. This helps you to deadlift heavier while keeping your spine stable and safe.

Tip: Touch 'n Go Deadlifts, EMOM

This deadlift variation is often mistaken for cheating. It's not. Here's why, plus a great workout to try.

Tip: The Law of Metabolic Individuality

You are metabolically unique. Here's why that's important when it comes to diet and fat loss strategies.

Subscapularis-chin-up

Tip: Subscapularis Chin-Up

Build your upper back and lats while strengthening your core at the same time.

Tip: The Most Complete Biceps Exercise

This curl variation nails every fiber of the biceps in one movement. Check it out.

Hip-thrust-progressions

Tip: Hip Thrust Progressions

The hip thrust is one of the best glute-builders around, and there are many variations of it. Here's how to progress them right.

Two-bench-hip-thrust-leg-curl

Tip: Two-Bench Hip Thrust + Leg Curl

Build your glutes and hamstrings with just your bodyweight. Try this.

Work-capacity-_-nervous-system-efficiency_-t-nation-boot-camp

Tip: Work Capacity & Nervous System Efficiency, T Nation Boot Camp

Coach Thibaudeau discusses MMA fighters, nervous system recovery, active rest, and more.

Tip: An Unconventional Way to Build Forearms

This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.

Tip: This Vitamin Flat-Out Builds Muscle

The evidence is strong that it burns fat, too. Here's the science.

Sumo-stance_zercher_squat

Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

Shoulder-rotations-on-the-trx

Tip: Shoulder Rotations on the TRX

Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

The-power-curl

Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.

Band-resisted-floor-press

Tip: Band-Resisted Floor Press

Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.

Tip: The Number One Thing That Needs to Change

The longer you've been lifting hard, the more this advice applies.

6_reeves-grip_trap_bar_exercises

Tip: 6 Reeves-Grip Trap Bar Exercises

Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.

Tip: The Missing Trap-Building Exercises

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

The-neutral-grip-shoulder-press

Tip: The Neutral-Grip Shoulder Press

This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

Tip: Real Experts vs. Self-Proclaimed Experts

Looking for a training or diet coach? Here's how to pick a good one and spot the fakers.

Crossover_step_sled_pulls

Tip: Crossover Step Sled Pulls

Crossover sled pulls add a lateral force production tool to your sled training toolbox.

The_single-arm_pullover

Tip: The Single-Arm Pullover

This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.

Single-leg-sled-drive

Tip: Single-Leg Pushes and Pulls

Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.

Tip: The Italian Tune-Up

A fast metcon workout that melts fat and builds muscle. Works with cycling, running, or ropes. Check it out.