The World's Largest Hardcore Training Site

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

Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.

Latest and Trending

Prevent-pulled-hamstrings

Tip: Prevent Pulled Hamstrings

Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.

The-medball-pull-up

Tip: The Medball Pull-up

Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.

The-wide-stance-box-squat

Tip: The Wide-Stance Box Squat

Target your hips and hams with this type of squat. It'll help you get out of the hole when you squat without a box.

3-mobility-drills-for-chest-_-shoulders

Tip: 3 Mobility Drills for Chest & Shoulders

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

The-sled-power-walk

Tip: The Sled Power Walk

Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.

The-cable-pullover-lat-finisher

Tip: The Cable Pullover Lat Finisher

After your big lifts, finish off your lats and get a good stretch with this exercise.

Tip: The Most Injury-Causing Barbell Sport

If you love this sport, here's how to minimize the risks.

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.

The-barbell-rollout-press-out

Tip: The Barbell Rollout Press-Out

As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.

Tip: Don't Max Out Unless You're a Powerlifter

The one-rep max is a great way to brag about how much you can lift. It's also unnecessary for most lifters. Here's why.

Trx-fallouts

Tip: TRX Fallouts

For this anti-extension core exercise, set up in a slight forward lean. Fall forward with no back sag. Shift your weight onto your heels to return to the start.

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.

Tip: 3 Load Maximizing Tactics

Injured or rehabbing? You can still make gains using these lifting strategies.

The-paused-deadlift

Tip: The Paused Deadlift

Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.

One-arm-dumbbell-snatch

Tip: One-Arm Dumbbell Snatch

From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.

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: The 5 Squat Commandments

How much should you be able to squat? That info and more here.

A-new-strategy-for-push-ups

Tip: A New Strategy for Push-Ups

Add this simple technique fix to your push-ups and you'll get much better results.

Tip: Do the One-Arm Bench Hybrid

One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.

A-quick-warm-up-for-deadlifts-_-more

Tip: A Quick Warm-Up for Deadlifts & More

Prime your nervous system, boost performance, and increase joint health with this warm-up.

The-8-strict-pull-ups-test

Tip: The 8 Strict Pull-Ups Test

Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

Tip: Build Better Pecs With Metabolic Stress

A simple, painful way to build a stubborn chest. Check it out.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.