The World's Largest Hardcore Training Site

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

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Latest and Trending

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

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.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

20 Pounds of “Hollywood” Muscle!

How do actors make such dramatic transformations? How do they eat and train? Are steroids involved? We ask the experts.

Tip: More Protein Equals More Muscle

A new study shows that you need more post-workout protein than you thought. Check it out.

Tip: Drop the Garbage Sets and Train Smarter

Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Balance Gut Bacteria. Get Leaner. Get Happier.

Gut bacteria contribute to your mood, your waistline, your overall health, and even the size of your nads. Here's how to make sure you have the right balance.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

Tip: The Full-Body Lunge

This drop set will annihilate your legs AND your upper back, traps, biceps, and abs. Check it out.

4 Politically Correct Fitness Lies

Let's cut the crap and talk about how touchy-feely fitness advice actually works the opposite of how people expect. Consider this your trigger warning.

Tip: The Cure For Stubborn Medial Delts

Can't get your side delts to grow? You may be training them wrong. Here's what to do instead.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Big Bulking Tips

Trying to get big? Here's how to do it in the shortest amount of time. Check out these six tips that'll make even the skinniest guys huge.

The Truth About Barefoot Training

The barefoot-training trend started strong, but ended with armies of people with gimpy feet. They were on the right track, though. Here's what they did wrong.

Bodybuilding's Next Frontier

High frequency training is the future of bodybuilding. But you have to be smart about it. Here’s your guide.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

The Best Damn Cortisol Article Ever

It's been called the stress hormone, the belly fat hormone, and the thief of gains. But it doesn't have to be any of those. Here's how to control it.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.