The World's Largest Hardcore Training Site

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

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Latest and Trending

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: Eat Potato Chips, Stay Lean. Here's How.

Turn this cheat food into an every-day food. Get the ridiculously easy recipe here.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

3 Days a Week is All You Need

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

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Tip: Lose the Fat, Keep the Muscle

This form of metabolic conditioning is one of the best choices for bodybuilders and lifters. Check it out.

The_near_perfect_trap_bar_deadlift

Tip: The Near-Perfect Trap Bar Deadlift

For those who aren't competitive powerlifters, the trap bar dead should be their go-to deadlift variation. Here's why.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

7 Things Every Seasoned Lifter Needs to Do

It's time to put away your childish things and train like a grown-ass man or woman. Here's how.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

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.

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.

The 10 Most Overrated Workouts and Diets

We ask our experts what training method or diet trend is the most overrated. They don't hold back. Let the butt-hurt begin.

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?

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Hip Belt Squats: The Anabolic Equalizer

Hip belt squats are a unique exercise that first caught my attention through two published articles by John McCallum in the March and April, 1970 issues of Strength & Health> magazine (yes, you whipper snappers out there, weight training and/or bodybuilding did exist before the Pumping Iron movie came out).

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

PLP: The 60-Day Challenge

Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.