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

Blast your abs, shoulders, arms, chest, and back – even if the gym is packed and you're short on time. Here's how.
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Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level

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Post-Workout Nutrition is Dead

The time you spend in the gym will be wasted If you don't get the proper pre-workout and intra-workout nutrition. Here's what you need to know.

Tip: Pick the Right Deadlift Style for You

Sumo or conventional? Check out these tips for choosing the best style for your body type.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

Tip: Drop the "Body Love" Nonsense

Put in the effort and seek the results, but don't get sucked into this politically correct movement. Here's why.

Ladies, 6 Reasons NOT To Compete

Bodybuilding stages are booming with herds of women. Are you planning to be one of them? Before you go any further, read this.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

The Time-Restricted-Plus Diet

An extremely simple diet tweak will get you ripped, keep you ripped, and still allow you to build muscle.

Training With Maximal Weights

The reason why your arms are on the puny side? You don’t train them heavy enough. This 12-week arm training program is based on heavy weights and smart science.

The Top 9 Dumbbell Bench Press Variations

Break out of your chest-training rut to build more muscle and more strength. Here are nine brutal ways to do it.

4 Reasons You're Not Lean

Believe it or not, only one of these is about your crappy diet. Check out all the tips here.

The Bulking Diet Delusion

No male needs to get above 12% body fat to gain muscle at an optimal rate. Seven reasons why a dirty bulk will wreck your body over the long haul.

Tip: Assess Your Bench Press Technique

Your bench press form might be setting you up for injury. It's time to re-assess your technique. Try this test.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

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.

4 Things to Do AFTER Lifting to Boost Gains

After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do.

4 Politically Correct Fitness Lies

Let's cut the crap and talk about how touchy-feely fitness advice actually works the opposite of how people expect. Consider this your trigger warning.

Build Muscle With Heavy Singles

Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

4 Gym Machines That Need To Die

These machines are injurious, dysfunctional, or based on downright fraud. Luckily, there are some very effective alternatives.

Squat Right for Your Type

Don't freak out, but not everyone is built for barbell back squats. Luckily, there are plenty of hardcore alternatives.

Beyond 5/3/1 Program 1.4

I spent a ton of time developing this program and believe it stands as my best work, ever.