The World's Largest Hardcore Training Site

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

High volume training for muscle growth that will also get you stronger. Sounds good? Get the full program here.

Latest and Trending

Tip: Is Your Tracker Making You Fat?

Maybe. Why? Because they're pretty terrible at tracking how many calories you burn. Here's the scoop.

Tip: Make Room for Big-Bottomed Girls?

Bodybuilding has finally jumped the shark by starting a division for women with bikini-figure upper bodies and Kardashian-esque lower bodies.

The Very Best Bodyweight Exercises

Nine butt-kicking bodyweight moves that lifters and athletes need, no matter how advanced they are.

Tip: So You Want to Be a Personal Trainer, Huh?

Here are 4 things you need to know first.

Spot Reduction is Real

You’ve heard wrong. You CAN target fatty areas of the body. Here’s how.

Tip: Shark Habits and Pirate Maps

Use these two tools to increase discipline, boost mental toughness, and get more done.

The One-Shake Diet

Keep it simple. Here's a realistic, economical, and easy way to get lean and fuel muscle growth without all the diet math.

Tip: Cutting Phase 101

Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.

The Cure for Puny Arms

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

The Very Best Way to Build Your Chest

We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

Creatine: Scam or Staple?

Creatine has been around forever, but you don't hear much about it these days. Does it even work? Should you be taking it? Here's what you need to know.

5 Ways You're Screwing Up Your Squat

You've been taught wrong. Disregard the stupid cues, follow this practical advice, and squat like a boss. Here's how.

The Best Chest Training Tips, Period

Having a puny chest is fine... if you're 12 years old. Here's how to go beyond the basics to build bigger, stronger pecs.

How to Train for Fighting

Are you trying to throw a punch or are you playing patty cake? Here's how to develop raw, devastating power.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

Primer 4: Big, Bad, Basic Workouts

If your size and strength gains have stalled out, it's because you made things too complex. It's time to get back to basics and get strong... using only 4 reps.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

Bench Press More in 4 Weeks

To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

Eat Big and Gain Nothing But Muscle

What you eat will either be used by muscle or stored as fat. It's called nutrient partitioning. Here's how to optimize it.

Build Muscle With Heavy Singles

Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

5 Truths About Pressing

Can't bench 350? Coach Boyce says it doesn't matter - overhead pressing is more important. Here’s why.