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Good at pull-ups? Nice. Now try this variation.

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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.

The-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.

Tip: Try This For Bigger Traps

Got a bit of a pencil neck? This shrug variation will get your traps to explode in no time.

Kettlebell_skater_squat

Tip: Kettlebell Skater Squat

If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.

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.

Bench-press-with-shoulder-saver-pad

Tip: Bench Press With Shoulder-Saver Pad

Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.

Tip: Slow Down, Get Huge

Lower slowly to fix your form and up your gains. Here's why.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

The Metabolic Color System

Are your workouts red, yellow, or green? You need a balance if you want to build muscle or lose fat. What does that mean? Read this.

Tip: Advanced Tactics for Advanced Deadlifters

To improve your deadlift, use a combo of strength-skill work and progressive range of motion training (PRM). Here's how.

Tip: Master the Deadlift Jump

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

Tip: Adaptive Resistance: What You Need to Know

Is it time for you to dump a favorite exercise and switch it for something new? Answer these three questions and you'll know.

The Protein Preload

Science says a preload of protein before meals can lead to a leaner body. Now there's another way to do it during a meal. Info here.

Tip: 3 Ways to Master the Mind-Muscle Connection

Get more muscle growth with internal focus of attention. Here's how.

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.

Landmine-sumo-deadlift

Tip: Landmine Sumo Deadlift

This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Single-arm-bottoms-up-kettlebell-waiter's-walk

Tip: Single-Arm Bottoms-Up Kettlebell Waiter's Walk

Keep your shoulders healthy, stable, and strong with this unique accessory exercise.

Neutral-grip_dumbbell_triceps_extension

Tip: Neutral-Grip Dumbbell Triceps Extension

Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.

Tip: 6 Ways to Build Muscle While Dieting

What good is a diet if it eats away your muscle? Here's how to retain or even build muscle while losing fat.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.