The World's Largest Hardcore Training Site

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

Here's how to use the dynamic-static method to ramp up your core training.

Latest and Trending

Floor-press-overview

Tip: Floor Press Overview

Build your lockout strength and the size of your triceps with this movement.

The-knee-block-squat

Tip: The Knee Block Squat

This movement blocking drill is a good first step when it comes to cleaning up your squat form.

Bent_over_row_21s_with_isometric

Tip: Bent Over Row 21s with Isometric

Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.

Lat_pulldown_21's_with_isometric

Tip: Lat Pulldown 21's with Isometric

The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.

Dumbbell_chest_press_21s_with_isometric

Tip: Dumbbell Chest Press 21s with Isometric

Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.

Biceps_21's_%e2%80%93_a_new_variation

Tip: Biceps 21's – A New Variation

This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.

Spiderman-push-up

Tip: Spiderman Push-Up

Hit your abs and obliques while also improving your hip mobility.

Modified_dragon_flags

Tip: The Modified Dragon Flag

The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.

Hand-walkouts

Tip: The Hand Walkout

This is a great progression from the classic ab wheel rollout from the knees, especially for taller guys with long levers.

Tip: 21 Reps to Bigger Shoulders

Use the classic 21's method, normally reserved for biceps, to finally add some size to your delts. Here's how.

Goblet-lateral-lunge

Tip: Goblet Lateral Lunge

Balance out all those sagittal plane squats and deadlifts with some frontal plane movements, like this one.

Tip: Spot the Squat Like a Pro

The do's and don'ts of proper spotting.

Tip: The Achievement Hormone

A new study shows that your social status can boost this hormone and help you achieve more in the future. Check it out.

Weight-plate-chop

Tip: Weight-Plate Chop

Try this cross-body exercise to fill in your strength gaps and perform better athletically.

Band-pullover

Tip: Band Pullover

With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.

Tip: The Right Overhead Press for You

Not everyone is ready for the barbell. Are you? Find out here and double check your form.

Partner-assisted-dumbbell-flye

Tip: Partner-Assisted Dumbbell Flye

The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.

Tip: A Different Way to Bench Press

Save your joints and recover faster with this bench press variation.

Tip: Full-Contractile Range Tri-Sets

No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.

Prone-plate-transfer

Tip: Prone Plate Transfers

Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.

Snatch-grip-deadlift

Tip: Snatch-Grip Deadlift

Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.