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Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

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Tip: How To Do a Bar Muscle-Up

Break down this complex movement into tiny steps... then do it yourself. Here's how.

Tip: The Meal That Damages Metabolism

A new study shows why we may want to have more meals earlier in the day and cut them off long before bed. Here's the new science.

12 Programs to Follow

Twelve time-tested routines for size and strength. Pick one and get to work.

Build a Huge Chest in Six Weeks

There's more to it than just bench pressing. No, really. Build your chest in just six weeks with this program. Here's how it works.

Tip: The Squat You Should Be Doing

All types of squats have their benefits, but this one might just be the best all-around variation.

6 Strategies for Improved Insulin Sensitivity

Train your body to handle carbs better and watch it kick your muscle building and fat loss efforts into overdrive. Here’s how.

6 Biceps Exercises You Should Be Doing

Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.

How to Poop Like a Champion

Oh sure, laugh. But chronic constipation affects 63 million people. And lifters with weird diets may be especially prone to it. Here's how to fix it.

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Tip: Olympic Deadlift

This is a hybrid between deadlifts and the traditional Olympic clean pull.

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.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: Two Drills to Correct Forward Head Posture

It can wreck your training... and it makes you look weird. Try these simple drills to fix FHP.

Tip: Pop Your Sacrum to Squat Better

Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.

Squat Depth: The Final Answer

Stop listening to uneducated jackasses when it comes to squat depth. You can figure out what's best for your anatomy with these tests. Here's how.

Tip: Avoid the Goal Vampires

There are people in your life that want to suck out your energy and hold you back. Here's how to spot them and what to do about it.

Tip: Two Squat Variations You Need to Try

Squat multiple times per week for best results, but be smart about it with these load and style variations.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Tip: Two Tricks for a Better Kettlebell Swing

It's one of the best posterior chain exercises... if you do it right.

Kettlebells Beat Dumbbells for Biceps

Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

How to Lift Forever: 5 Mandatory Exercises

Love lifting? Want to keep doing it for life? Then you need to balance your workouts and fix your posture with these five exercises.

New Rules of the Overhead Press

Very few lifters know how to perform the overhead press correctly. Stand out from the crowd and learn to nail this sucker.

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.

Tip: Are You Squat-Focused or Hinge-Focused?

Take this quick test to find out. The result will determine how you should best train work capacity.

4 Reasons You're Not Gaining Muscle

If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow.