The World's Largest Hardcore Training Site

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

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

Latest and Trending

Tip: The Standing Rollout Checklist

It's one of the toughest core exercises. Here's how to master it and reap the benefits.

Tip: Skin the Cat for Better Mobility

Do this before you do overhead pressing exercises for better shoulder mobility. Bonus: It builds a strong core too.

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.

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.

Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

Rotational-medball-throw

Tip: Rotational Medball Throw

Exercises like this one, performed in the transverse (rotational) movement pattern, add to your overall athleticism.

Tip: The Crusher Push-Up

This is not for beginners. But if you're past that stage, this variation will crush your chest, shoulders, and triceps... in a good way.

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: This Dietary Choice Turns Women Off

Be careful what you order for dinner on that first date. According to a new study, this popular dietary practice leaves a bad impression.

Tip: Your Seafood Isn't What You Think It Is

The seafood suppliers, grocery stores, seafood restaurants, and sushi chefs think we're all morons. Here's what they're doing to fool us.

Tip: How to REALLY Spot the Bench Press

Spot like a pro. Here's exactly how to do it.

Valslide-chest-flye

Tip: Valslide Flye

Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.

Sumo-romanian-deadlift

Tip: Sumo Romanian Deadlift (RDL)

If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan.

Tip: The Missing CrossFit Movement

CrossFit workouts hit every fitness quality, but they do fall a bit short in one important area.

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: Customizing the Squat

It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.

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.

Tip: The Ultimate Move For Tricep Growth

Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Tip: Are Phytates Killing Your Protein?

Be careful about what you eat with your protein. Here's why.

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.

Tip: The Efficient Lifter vs. The Effective Lifter

You're either one or the other. Figure out which and you'll be more likely to reach your goals.