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Get a deeper stretch in the hamstrings, get stronger, and build a better backside. Here's how.

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5 Years of Insane Gains

Your first few years of lifting will be your most transformative... if you do it right. Don't waste this time. Here's how to optimize your gains.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Tip: Natural Blood Doping

Boost EPO production and red blood cells with this performance-enhancing plant compound.

Tip: Cardio and Gains

It's a delicate balance. Here's what you need to know about HIIT, LISS, and MISS.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

Tip: 3D Sets for Chest Development

Build your pecs, work through a plateau, and break out of your chest-day rut with this strategy.

Tip: Burn Until You're Big

Good news: This hypertrophy training technique works fast. Bad news: It feels like your muscles are on fire. Try it if you dare.

Push-Ups: You're Doing Them Wrong!

A lot of people can't do one proper push-up. And YOU may be one of them. Here are the most common problems and how to fix 'em.

Rope-pulldowns-for-lats

Tip: Rope Pulldowns for Lats

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.

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Training one body part per day is outdated, and full-body workouts don't always cut it.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

Tip: Screw JAMA and Their Fish Oil Report

Every once in a while, someone says that fish oil doesn't work and the whole world gets suckered in. Here's where they get it all wrong.

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: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

The-ahrens-press-for-wider-shoulders

Tip: The Ahrens Press for Wider Shoulders

You've never tried this classic shoulder builder before. It's great for the medial delts. Take a look.

Tip: Eat This to Protect Your DNA

This food actually accounts for longer telomeres and prevents biologic aging and the diseases that come with it.

One Movement for Ultimate Back Hypertrophy

This might just be the best back-building exercise you’ve never tried. Check it out.

A Way of Life

The gym isn't an escape from life's problems, but a way of solving them. A strong body makes for a strong person. Challenge yourself, test yourself, and grow.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

3-2-1 Shoulders

When it comes to weight training, the deltoids are unique.

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.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

Tip: This Powder Has Powerful Hidden Talents

A spoonful of this makes fat loss easier, in addition to improving your health in a number of surprising ways.

Man Up and Military Press

Put the damn bar over your head. Easy enough, but not many people actually do it today. Here’s why they need to be doing it.