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Pro bodybuilders depend on this much-maligned movement. Here's how to do it right and program it correctly.

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6 Essential Supplement Upgrades

For supplements to build muscle, burn fat, or raise testosterone, they need to be concentrated, absorbable, and bioavailable. Here's what to look for.

Tip: Avoid This Dumb Workout Trend

It's not CrossFit. It's not HIIT. It's an ugly blend of the two. And it needs to go away. Here's why.

Less Posting, More Progress

Are you trying to make progress or get attention? There is a difference and you need to know it.

Tip: 3 Reasons to Train Explosively

It's not just for athletes. Here's why and how to do it.

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Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Foam Rolling Gone Wrong

Self-myofascial release with a roller or lacrosse ball sure feels like it's working, but it may be causing permanent damage. Info here.

Tip: Low-T Men Are Angry and Moody

Testosterone gets blamed when some d-bag flies into a rage, but this study shows it's the low-T men you have to watch out for.

Tip: The College Diet For Iron Addicts

What's a good diet for college kids who can't spend a lot? Get the answer here.

The Single Biggest Diet Mistake

What's the biggest diet or nutrition mistake lifters make? We asked doctors, coaches, bodybuilders, and fitness pros. Check out their surprising answers.

6 Strategies for Improved Insulin Sensitivity

Train your body to handle carbs better and watch it kick your muscle building and fat loss efforts into overdrive. Here’s how.

Tip: To Get Lean, Destroy Your Setbacks

Lose that last 10 pounds of fat. Identify exactly what's holding you back and devise a strategy. Here's how.

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: Split Squat Right for Your Body Type

Use this simple trick to get better results from this leg and glute exercise.

Tip: Two Ways to Ramp Up Your Chest Training

If your goal is hypertrophy, use these techniques the next time you do dumbbell bench presses.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

Tip: Two Cardio Workouts That Build Muscle

These untraditional metcon workouts are mixed right into your weight training. Try not to pass out.

Tip: How to Train Your Calves Without a Machine

Here's how to hit your calves in your home gym without having to buy a calf machine.

Tip: Fire Up Your Shoulder Growth

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

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: Deadlift Barefoot. Here's Why.

Want to get better results from big pulls? Take your shoes off. Here's why, plus info on "active vs. passive" foot.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Managing Inflammation

The next big "silent killer" is also a physique killer - unless you take steps to stay on top of it. Here’s how.

Tip: Fix Tendons and Joints With This Protein

This inexpensive powder fixes injured tendons and repairs damaged knees far better than glucosamine and chondroitin.