The World's Largest Hardcore Training Site

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

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

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No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

The Eight Best Muscle-Building Exercises

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Honest Advice About Marijuana

    Is it okay for bodybuilders and athletes to use the devil's lettuce, or does it work against their goals? Here's what we think.

    A Simple Program for Complex Results

    If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

    The Truth About Bodybuilding Arm Measurements

    If you want to know the true size of your arms, measure them correctly. Here's your guide.

    The New Big 3 for Non-Powerlifters

    Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.

    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.

    Tip: Do These 3 Heavy Movements or Stay Weak

    Deadlifts, overhead presses, and farmer's walks are the most important exercises. Here's why.

    Sandbags For Strength

    Forget the fancy training tools. This dirty sucker is as basic and effective as they come.

    Tip: Two Back Muscles You're Missing

    To build a topographic back, you need more than lat exercises. Here's what you're missing plus two exercises to target those muscles.

    5 Advanced Supplements Newbies Don't Deserve

    You don't need high-octane fuel or nitro if you're only driving a Prius. The same thing applies to newbie lifters and high-octane supplements.

    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?

    Tip: Do High-Rep Plate Raises for Traps

    This is really going to burn, but you'll love the results. Here's how to do it.