The World's Largest Hardcore Training Site

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

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

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The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Tip: Your Tools Are Not Your Identity

Your training style and diet do not define you. Here's how to disinvest, ditch your cultish tribe, and keep improving.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

Tip: Viagra Is Great for Bodybuilders

There are plenty of good reasons to use Viagra and its cousins, other than the obvious one.

Why Intermittent Fasting Fails Most People

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

Tip: Two Things Steroid Users Need

Using bodybuilding drugs can be risky. Here's what users need to do to stay as healthy as possible.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

The Absolute Worst Fitness Trend

Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them?

The 11 Worst Squat Mistakes

The squat may be the king of all exercises, but it's also the one that's screwed up the most. Are you making any of these mistakes?

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.

The Truth about Training Frequency

How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

Tip: Mix This Into Your Food to Get Super Healthy

This forgotten food has been rediscovered and science is pretty excited about its many healthful effects.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

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.

Tip: A Back-Friendly Alternative to Bent-Over Rows

You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. Try this instead.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

Women in Ground Combat

Is political correctness weakening the military? Here are the politically incorrect facts about strength, performance, and women in battle.