The World's Largest Hardcore Training Site

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

The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

Latest and Trending

Fit Enough to Fight

At some point, you may have to physically defend yourself or your loved ones. Are you bad enough to brawl?

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

Why CrossFit Girls Are Stronger Than You

Many CrossFit women can do 200-pound clean & jerks and they have six-packs without dieting. Sound like you? Probably not. Here's why.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

The Missing Movement

What “missing” exercise would give you the most benefits if you added it to your program? We asked 10 pros. Their answers will surprise you.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

The Best Damn No-Weights Workout

Even an advanced lifter can get a damn good workout at home – without any special equipment. Here's how.

6 Heavy Duty Training Tactics

The muscles. The mustache. The madness. Here's what you can still learn from Mike Mentzer's Heavy Duty training.

4 Reasons You've Got No Rear Delts

The rear delts are arguably the hardest muscle to isolate. Here are 4 things you can do to start feeling your delts, probably for the very first time.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: Don't Drink the Wrong Kind of Coffee

Coffee can prevent disease and extend life, but only if you drink the right kind.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.