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Set a timer for five minutes and do as many pull-ups as you can. Here's why and how to program it.

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German Volume Training 2000

German Volume Training worked great, but it had some drawbacks. Check out the updated version of this famously brutal training plan.

Heal that Hunchback!

Many lifters develop a head-forward, kyphotic posture. Add in computers and gaming and this can lead to trouble. Here’s how to fix it.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Tip: Do a Deep Bodyweight Squat Daily

Want to retain athletic functioning and mobility for life? All you need is 30 seconds a day. Here's what to do.

The Layer System

Build muscle and get brutally strong using only one exercise per day. Get the complete 8-week training program here.

Mastering the Deadlift - Part 2

The complete guide to dominating the deadlift, from shoe selection to advanced training techniques.

Tip: Make the Face Pull a Staple Exercise

Got bad posture or a permanent slouch? Do the face pull. Here's why and how to do it.

Mastering the Deadlift - Part 1

The complete guide to dominating the deadlift, from shoe selection to advanced training techniques.

Tip: Use Intra-Set Stretching to Trigger Muscle Growth

Warning: This hurts. But stretching a pumped muscle under load also builds muscle, fast. Here's how to do it.

7 Reasons You're Still Weak or Fat

If you've been spinning your wheels in the gym with nothing to show for it, you need to re-evaluate your entire approach and make some big changes.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

The Missing Element in Female Fitness

There's a silent epidemic among female lifters. It causes muscle weakness, fatigue, and brain fog. Kill this deficiency and kill it in the gym. Here's how.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

How to Fix Special Forces Training

The Special Forces community has some of the toughest fighting men in the world, but the military's training methods are antiquated. And CrossFit isn't the answer.

Women in Ground Combat

Is political correctness weakening the military? Here are the politically incorrect facts about strength, performance, and women in battle.

Tip: Do Weighted Stair Climbs for Metcon

One of the best metabolic conditioning exercises you can do... if you have the guts. Check out these five brutal variations.

5 Ways to Boost Testosterone

Optimize your T levels with these training and diet tips.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: Do the Dixon 3-Way for Bigger Arms

Forget how awkward that sounds. This is an intense workout for biceps and triceps. Check it out.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Tip: Do the Jettison Technique Barbell Curl

All you need is a bar, a band, and the ability to withstand pain. Here's how to do it.

Tip: Do the Zombie Press

Build your upper body and improve your overall athleticism with this crazy-looking exercise. Here's how.

Big Boy Basics

The most overlooked or misunderstood principles when it comes to creating an effective exercise program. Check out this list.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.