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Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.

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The-rhomboid-pulldown

Tip: The Rhomboid Pulldown

Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.

Tip: A Better Way to Jump Squat

It's a common plyometric exercise with athletes, but there's a better, safer way to do it. Check it out.

The-touch-and-go-deadlift

Tip: The Touch-and-Go Deadlift

Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.

Dead-stop-trap-bar-press

Tip: Dead-Stop Trap Bar Press

The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.

Try-the-overhead-carry

Tip: Try the Overhead Carry

Farmer's walks are great. Now take that idea to the next level with this loaded carry variation.

The 6 Most Hated Personal Trainers

Bad personal trainers can ruin a gym. Here's a list of the ones who should be beaten senseless with a battling rope.

Tip: The 5 Deadlift Commandments

Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.

Tip: Boost Your Bench With Timed Dumbbell Presses

One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.

Tip: One Exercise for Triceps and Abs

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

The-fighter's-lunge

Tip: The Fighter's Lunge

Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

Wide-ring-flyes

Tip: Wide Ring Flyes

Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.

Tip: Take This to Reverse the Effects of HFCS

Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.

Rotational-lunge-swings

Tip: Rotational Lunge Swings

Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.

Tip: Treat Light Weight Like It's Heavy

Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how.

Tip: Designer Drop Sets for Bigger Gains

Do drop sets that are targeted towards your muscle-fiber makeup. Here's how.

The-hammer-strength-romanian-deadlift

Tip: The Hammer Strength Romanian Deadlift

RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.

Tip: How To Do Every Rep of a Calf Exercise

To build calves, every single rep needs to have four steps. Here they are.

Set-up-and-pull-your-deadlift-fast

Tip: Set Up and Pull Your Deadlift Fast

The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.

The-best-lower-body-primer

Tip: The Best Lower-Body Primer

Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.

The-ultimate-upper-body-prime

Tip: The Ultimate Upper-Body Primer

Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.

The-hack-squat-drop-set

Tip: The Hack Squat Drop Set

Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.