The World's Largest Hardcore Training Site

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

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Latest and Trending

Tip: Sweet Potato Protein Brownies

Mind-blowing brownies that won't blow your diet. Easy recipe here!

Tip: Do The Loaded Hang

Add this to your workout and make your pull-ups easier, your arms jacked, and your shoulders healthy.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

6 Hard Truths About Building Muscle

Lifters spend too much time on the itty-bitty stuff when it's these six big-picture truths that'll get them growing again.

Know Your Ratios, Destroy Weaknesses

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

Make 8 Great Exercises Even Better

Here's how to take your favorite exercises and make them work even better for muscle and strength gains.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

Tip: How to Really Train Your Forearms

Make your own dirty joke, then check out this killer workout strategy.

The 12 Minute Fix for Abs and Glutes

Work the core, glutes, and even shoulders together while burning loads of body fat in one excruciating exercise sequence.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

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.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Tip: ACTN3 – The Muscle Gene

Here's what you need to know about this tricky gene and its variants.

15 Commandments for the Big 3 Lifts

15 benching, squatting, and deadlifting tips to lead you to the powerlifting promised land.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.