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

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The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

Tip: Trigger Biceps Growth With Spider Curls

Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.

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.

A Powerful New Way to Squat

Squat like a monster. Frankenstein's monster to be exact. It'll build your quads, improve your regular squat form, and make you beastly strong.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

27 Eating Rules to Control Body Fat

Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

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.

Master the Squat

900-pound squatter Dave Tate shows you how to smash your squat plateau... if you can handle it.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Kneeling-cable-crunch

Tip: Kneeling Cable Crunch

To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.

Nonstop Natural Gains: The Neuro Typing System

The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

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.

Make Gains Even With Back Pain

No need to stop squatting or even deadlifting if you've got a sore or injured back. Just make these 8 adjustments.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

The Very Best Push-Up For Pecs and Power

Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.

Deadlift Diagnosis

Yes, folks, I'm a deadlift-aholic. I don't just want to pull; I want to pull every minute of every day for the rest of my life.

10 Dietary Myths Destroyed

Some of these are so ingrained that no one even questions them anymore. Time to put an end to that.

The Bodybuilder-Powerlifter Hybrid

Bodybuilders are all show and no go. Powerlifters are fat. Rather than stereotype, a good lifter needs to be both a bodybuilder and a powerlifter.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?