The World's Largest Hardcore Training Site

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

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

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Tip: The Most Under-Used Hypertrophy Tool

It's sometimes tedious and boring... but it works every time. Check it out.

Sexy Female Training

A diet and workout plan for females wanting a lean, athletic look. Check it out.

Tip: Two Band Exercises for Better Posture

Got forward-rolled shoulders? Tight scapulae? Try these.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

Tip: Lift This Way, Build Muscle 3 Times Faster

Research shows this training method builds muscle and strength much, much faster. Check out the science.

The 4 Best Compound Sets for Size

Not to be confused with super sets, these smart compound sets will blow up your chest, shoulders, legs, and triceps. Take a look.

Are You Doing Stupid Stuff in the Gym?

A little analysis is always good. But there's a point at which more won't make you stronger, and may lead to a lot of wasted gym time. Here's why.

Beast Building - Part 1

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

Tip: Sleep, Testosterone, and Insulin Sensitivity

Lack of sleep turns you into a pudgy sissy. Here's the science.

Tip: A New Exercise for Big Shoulders

Build your delts AND keep them healthy with this challenging new exercise.

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: Use a Slow Cooker To Make Muscle-Building Meals

Here's a simple way to get breakfast and dinner ready to go for the whole week.

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Training one body part per day is outdated, and full-body workouts don't always cut it.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.

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.

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Tip: The Knee Block Squat

This movement blocking drill is a good first step when it comes to cleaning up your squat form.

Tip: Train Legs. Then Train This Body Part

Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.

Tip: Better Curls, Bigger Biceps

If you want bigger arms, you'll need to fix the way you train them. Stop making these common mistakes.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Tip: When Bodybuilding Goes Stale

Even dedicated bodybuilders get burned out. Here are two ways to keep training and reignite your passion.

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Tip: The Wall Squat

Use this movement blocking drill to clean up your squat form.

Tip: Build Biceps with an Empty Bar

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

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

How to Train Your Metabolism

You don't want a sluggish metabolism... or even a fast metabolism. You want a flexible metabolism capable of switching fuels rapidly. Here's how to get it.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.