The World's Largest Hardcore Training Site

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

Make legs great again. Or make yours great for the first time. This little trick will change how you train your lower body.

Latest and Trending

Tip: Don't Be a Gym Creeper

Are you the resident d-bag in your gym? Find out here.

Tip: The Twice-Per-Week Sprint Workout

Get shredded and build your hamstrings with this easy-to-follow sprinting plan you can do at the gym.

The Eat As Much As You Want Diet

Lose body fat without counting calories by choosing the right nutrient dense foods. Choose wrong and you'll end up with a condition called "toxic hunger."

Tip: Build Size with the 3-50 Method

Use this set-rep scheme with any lifting exercise and you'll build some new muscle. Warning: It's brutal. Take a look.

How-to-unlock-your-tight-hip-flexors
NEW

Tip: How to Unlock Your Tight Hip Flexors

Sit a lot? Here's how to loosen those tight hip flexors and feel better almost instantly.

Freakish Strength With Proper Core Training

Why bracing is better than hollowing; how to do pelvic floor contractions; how to breathe during a heavy lift; and lots more.

Yoga, Yes Yoga, For Big Bastards

How a few simple poses can make you a better lifter.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

11 Guidelines for a Great Bench Press

Weak benchers do flyes, pec deck, and machine presses – everything except what they need to be doing, which is bench, bench, bench.

Tip: Ditch Your Arm Day

There's a smarter way to build bigger, stronger biceps. Check it out.

5 Critical Exercises for Athletes

Muscle imbalances are weaknesses. Weaknesses cause injuries. Injuries suck. Fix the problem. Here's how.

Deadlift-star-complexes
NEW

Tip: Deadlift Star Complexes

Star complexes build strength and muscle like nothing else. Here's how to do them.

Tip: Take the 100 Rep Push-Up Challenge

Not only is this a "fun" test, it'll also expose any weaknesses you may have in your core. Here's how to do it, and how to improve if you can't do it.

Tip: Drink More Green Tea

You've heard about its mild fat-burning benefits. Here's how to really crank them up.

10 Awesome Pull-Up Variations

Challenge yourself, crush boredom, and build a capable upper body with these butt-kicking variations.

Instantly-improve-your-squat

Tip: Instantly Improve Your Squat

The magic word is pre-tension. Here's how to turn it on and how it'll improve your squat fast.

How Strong Are Your Abs, Really?

Think your core strength is pretty good? Now's the time to find out. These two tests will tell you if your abs are strong or if they're a weak link.

  • Abs
  • Build Your Chest Without Bench Presses

    Everyone wants a muscular chest. So why are they doing heavy barbell bench presses? There's a better way.

    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.

    Bench-press-star-complexes
    NEW

    Tip: Bench Press Star Complexes

    Do Russian-style star complexes for rapid strength and muscle gains. Here's how.

    Stronger Wrists, Bigger Lifts

    Wrist pain is common for those who lift big. Kill the pain by strengthening them and adding mobility. Here's what to do.

    Program Design for Dummies

    Did you design your own workout plan? Well it's probably missing a few things. Here's how to kill your weaknesses, fix imbalances, and beef up those chicken legs.

    Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

    Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

    Tip: The Top 10 Herbs For Health Fanatics

    Improve gut health, fight cognitive decline, prevent illness, and, oh yeah, make your food taste amazing with these super-herbs.