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Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

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The 3 Essential Workout Methods for Muscle

There are three training mechanisms that contribute to building muscle. You need to use all of them to grow. Here's how.

Maximal Fat Loss, Minimal Equipment

Combine minimal equipment and tons of groundwork for brutally effective fat-loss exercise combinations. Here’s how.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

German Volume Training 2000

German Volume Training worked great, but it had some drawbacks. Check out the updated version of this famously brutal training plan.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

Tip: The Forgotten Way to Build Legs

It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

7 Things No One Tells You Before You Start Lifting

If you knew these seven things about lifting or bodybuilding beforehand, would you even bother walking into a gym? Take a look.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

The Top Seven Upper Back Exercises

The absolute best exercises for your back. Are you using them? Check out this list.

10 Game-Changer Biceps Exercises

Just when you thought you'd tried everything, along comes a treasure trove of great new movements and workouts.

The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

Heart Health: 5 Strategies You Don't Know

Given the prevalence of heart problems with young people – even young athletes – it's time to start giving the heart a little love. Here's how.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.