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Overhead squats will improve your regular back squat technique and patterning.

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Alternating-dumbbell-press-from-top

Tip: Alternating Dumbbell Press, From Top

Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

Lying-cable-pullover

Tip: Lying Cable Pullover

Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Isolateral-kettlebell-squat-and-curl

Tip: Isolateral Kettlebell Squat and Curl

Boost tension, cellular swelling, and create occlusion with this curl variation.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

Single-leg-squat

Tip: Knee-Tap Single-Leg Squat

This is a less awkward and more natural variation of the pistol squat.

Tip: A Brand New Way to Use Your Foam Roller

Build your back, abs, and chest with a foam roller. Here's how.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Bulgarian-split-squat

Tip: A Better Bulgarian Split Squat

Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Tip: No Need to Stretch If You Do This

Science shows you can improve mobility without stretching. Here's how.

Bulgarian-split-squats-drop-set-with-iso-holds

Tip: Bulgarian Split Squat, Drop Set With Iso-Holds

Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.

Tip: Fire Up Your Shoulder Growth

Not genetically blessed in the delt department? Try this workout.

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

The-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

T-spine-rotation-sequence

Tip: T-Spine Rotation Sequence

Increase mobility at the thoracic spine with these corrective drills.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

Seated-leg-curl-to-banded-stiff-legged-dead

Tip: Seated Leg Curl to Banded Stiff-Legged Dead

This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.

Tip: 4 Challenging New Ways to Do Sit-Ups

Turn the sit-up into a full upper-body exercise with these tough new exercises.

Tip: Stop Blaming Fructose

Should we really be panicking about fructose? Check out the latest science here.