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

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

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What's Best, 3 or 6 Meals Per Day?

Eat smaller meals more often, right? Or are larger, less frequent meals the way to go? Here’s what science has to say.

Tip: The Real Effects of Competition Dieting

Female competitors combine strict dieting with intense training to get ready for a show. Now science has looked at the consequences.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

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.

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.

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.

Strong Traps, Healthy Shoulders

Everyone does shrugs for traps, but that's the worst exercise choice for some people. Here's how to train traps and keep your shoulders healthy.

Tip: High-Dose TRT or Mild Steroid Cycle?

Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

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?

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

2.5-deficit-deadlift

Tip: 2.5 Inch Deficit Deadlifts

For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.

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 Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

The 5 Biggest Fat Loss Mistakes

Even experienced lifters make these mistakes. Here's what to do instead, plus a complete three-phase diet and training plan.

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.

When it Comes to Squats, Easier Doesn't Work

There are easier, more fun ways to squat than below parallel. Trouble is, they don't work.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

10 Combo Exercises That Aren't Stupid

Think combination exercises are useless? Some are, but not these! They're great for fat loss, muscle growth, and athleticism.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.