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Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

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3-tips-for-a-perfect-curl

Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

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Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

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Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

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Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Bulgarian-split-squat

Tip: Bulgarian Split Squat

The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.

Dynamic-oscillatory-pec-stretch

Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.

Backward-static-lunge

Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.

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Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.

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Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Something Dumb Personal Trainers Do

Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.

Incline-concentration-curls

Tip: Incline Concentration Curl

For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.

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Tip: Smith Machine BOSU Ab Crunch

Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.

Banded-chest-supported-rows

Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

Tip: Burn Fat Better With Ellagic Acid

Shrink fat cells and naturally keep your blood sugar in check. Here's how.

Banded-max-tension-alternating-pulldowns

Tip: Banded Max Tension Alternating Pulldowns

Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.

Single-arm-machine-curls

Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

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Tip: Good Curl Form with Elbow Raise

Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

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Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.

Tip: Are You Using the Right Weight to Grow?

Most people don't according to this new study. Check it out.

1-1-2-bench-press

Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

Tip: Cardio for Very Big Lifters

How does one of the world's strongest bodybuilders and powerlifters do cardio? You may be surprised.

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Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.