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Are those your legs or are you riding a stork? If you've ever been the butt of that joke, add this to your leg day.

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Tip: Fix Your Cranky Shoulders and Ugly Posture

This quick drill does it all: makes your shoulders feel good, loosens up your stiff back, and even helps with posture. Try it.

Tip: Take the 1-Minute Pull-Up Challenge

It's tougher than it sounds. Check out the details of the challenge here, then let us know how you do.

Tip: The Double Kettlebell Delt Builder

This lift will build your shoulders, but your entire body will be punished too – from glutes to lats. Check it out.

Tip: The 4-Minute Video Guide to Raw Benching

Want to build strength AND size with the bench press? Here's how to get your form to match your goals.

Tip: Build Calves With 8-Second Reps

It's not just genetics. It's that you've been training your calves all wrong. Here's how to hit them right.

Tip: Strengthen Your Erectors

Prevent injury and boost your big lifts by directly training these muscles. Here's how.

Tip: Eat More Protein to Lose Fat

It turns out the more protein you eat, the more fat you lose. Yes, even if you consume more calories. Get the science here.

Tip: Know Your Training Type

We all fall into one of these two categories. Knowing your type will help keep you motivated. Check it out.

Tip: 3 Great Things About Lifting Weights

Sure, you'll build muscle and strength, but there's more. Here's what non-lifters just don't know.

How to Save Bodybuilding From Itself

Traditional competitive bodybuilding is in decline. Why? And how can it be saved or improved? Should it be? We asked our experts and insiders.

Tip: Strengthen Your Grip to Lift Heavier

Weak grip? Small hands? You need to add this exercise to your program. It works fast! Check it out.

Tip: The Missing Chest Exercise

Here's how to increase muscle fiber recruitment to build bigger, stronger pecs. And most people never even do it.

Tip: Unlock New Gains

Here's the smart way to build training intensity and keep the gains coming.

Tip: Increase Exercise Performance Instantly

Improve your performance on seated rows and biceps curls by doing this trick between sets.

Tip: The First Step to Fat Loss

It's surprising how many people miss this step because they get caught up in the details. Let's set things straight.

Tip: Get Better Results from Incline Curls

Here's a simple way to make this biceps builder even more effective. Check it out.

Tip: Use Progressive Reps to Build Biceps

If your biceps have stopped growing, it's time to try something new, like this superset. Check it out.

Tip: Set Your Quads on Fire

Build those toothpick legs with this painful but effective squatting method. Check it out.

Tip: Burn 3 Times the Calories

Boost your conditioning and torch fat. All you need is a backpack. Here's how to get started.

Tip: Ladder the Deadlift

New to deadlifting or just getting back into it? Here's the smart way to prepare your body in just four workouts

Tip: How to Design Your Perfect Weekly Split

How many days per week should you train? Should you do a bro split, push-pull, or whole-body? Find out here.

Tip: The Best Exercise to Boost Your Deadlift

If you miss your big pulls at the bottom of the lift, there are three problems that need to be addressed. This accessory exercise fixes them all.

Tip: Painful Advice for New Coaches & Trainers

New to coaching? Want to train top athletes? Here's a reality check.

Tip: Stop It With The Obsessive Counting!

Here's how "over-quantification syndrome" leads to poor results with training and diet.