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This is a great sequence to work around knee issues, and it's awesome for hypertrophy.

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Tip: A Sarcastic Look at Overly Complex Exercises

Is that new exercise worth doing? Sometimes. And sometimes not.

Tip: A Crazy Exercise That Actually Works

Some exercises are goofy looking and don't work very well. But some goofy-looking exercises are very effective. This is one of them.

Tip: A Strange Way to Build a Rock-Solid Core

It looks like an overhead press, but it's really one of the most brutal core exercises you can do. Check it out.

Cable-plank-press

Tip: Cable Plank Press

If you can hold a plank for longer than 10 seconds, you've outgrown the exercise. Progress it with this resisted variation.

Tip: A Better Back Extension

Good exercise to hit your hams and glutes, but there's a way to make it even better. Check this out.

The-2-rope-face-pull

Tip: The Two-Rope Face Pull

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Tip: The Case for Smith Machine Squats

If your main goal is building big quads, then it's perfectly fine (and perfectly safe) to use the Smith machine. Here's why.

Hanging-leg-raise-(modified)

Tip: Hanging Leg Raise (Modified)

In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Bear-dogs

Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Tip: Stress and Heart Rate Variability

Use this tool to find out if you're recovered enough for another heavy session.

Tip: Inadequate Sleep and Thyroid Function

This should scare you into bed early.

Tip: Average Training, Awesome Results

Think you have to crush PRs every week to make progress? Not so. Here's the truth.

Stability-ball-cable-rotation

Tip: Stability Ball Cable Rotation

Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.

Tip: Go Hard, Then Go Home. But Go Hard Often.

How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.

Tip: The 2-Minute Grip Strengthener

Do this simple exercise a few times per week and watch your grip strength skyrocket.

Heavy-renegade-row

Tip: Heavy Renegade Row

Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.

Medicine-ball-slam

Tip: Medicine Ball Slam, Proper Form

To do this correctly, resist forward flexion and stay more upright.

The-towel-pull-up

Tip: The Towel Pull-Up

This variation of the neutral-grip pull-up really nails your grip and forearms.

Tip: Perform All Rep Ranges, Regardless of Goals

Train heavy. Train light. Train somewhere in between. It works for strength and size. Here's why.

Tip: What You Really Think Of Bodybuilding

We asked our readers what they thought about competitive bodybuilding. The answers were surprising.

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.

Tip: Your 1RM Doesn't Really Matter

Unless you're a competitor, you're better off using other measurements of progress. Check 'em out here.

40_second_of_athleticism

Tip: 40 Second of Athleticism

Overall athleticism is a combo of movement quality, coordination, strength, and speed.