The World's Largest Hardcore Training Site

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

Amazingly, creatine works better for certain muscles than it does for others. Take a look at this new science.

Latest and Trending

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Tip: Better Than Intermittent Fasting

Intermittent calorie restriction works better than regular dieting or even intermittent fasting. Here's the science.

The Get Lean Quick Scheme

A radical 7-day diet and workout plan guaranteed to kickstart fat loss.

Maximal Strength Training for Muscle Mass

Lots of geek strength-training science, 10 actionable tips on how to build muscle, and one effective program thrown in for good measure. Read this.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

HSS-100: Shoulder Specialization

Because nothing improves your physique more than building your shoulders. Here’s how to do it.

Built for Bad: Strength Circuits

Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

What You Can Learn From Instagram Booty Chicks

Glutes are all the rage on social media. But do the exercises we see actually work, or are they just part of the spectacle? Here's a breakdown.

Tip: The 10 x 1 Workout Program

A new way to get stronger and master a lift.

Iso-dynamic-alternating-bench-press
NEW

Tip: Iso-Dynamic Alternating Bench Press

Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.

2 Ways to Lose Fat, Only 1 Way to Get Ripped

Simple tips to help you get shredded. Check ‘em out.

Fix Your Front Squat

Everyone loves the front squat, right? Yeah, probably not. But you’d grow to love it if you fixed these common weaknesses.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: Build Your Grip with Deadlift Ramps

This grip strengthening method is flat-out nuts, but it works remarkably fast. Check it out.

The Olympic Lifts Are Overrated

Are you doing Olympic lifts to get bigger, stronger, and more explosive? You're probably wasting your time. Here's why.

Painful Advice Every Lifter Needs to Hear

Listen up. The training and diet advice in this article will be tough to hear. It might even make you mad. But it will definitely make you better.

Tip: Swap Your Oatmeal for Buckwheat

It's ridiculously healthy, filling, and delicious. Here's how to make it.

Tip: The Complete Guide to Ab Wheel Rollouts

There are two correct ways to do this exercise, then there's the way most people do it. Know the difference.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

Tip: The Best Steak for Lifters

What's the best cut for the health-conscious bodybuilder? Check this out.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

11 Ways to Make an Exercise Harder

Is your training getting stale? Here are eleven effective methods to spark new progress.

The Truth About Belts, Lifting Shoes, and Straps

Do you use straps, Olympic lifting shoes, or a belt? Should you be using them? Here's how to know.