The World's Largest Hardcore Training Site

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

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

Latest and Trending

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

The Truth about Training Frequency

How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

Program Design 101

Sets, reps, time under tension, rest periods, and everything you need to know to DIY the right plan for you.

Steroid Dieting

Your Guide to Losing Fat While "On"

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

5 Push-Ups for High Performance

Regular push-ups getting too easy? Try these variations to boost strength and power, nail your core, and improve shoulder health.

Tip: Cutting and Bulking – Age Matters

Don't forget to factor in your age the next time you embark on a strict diet or mass cycle. Here's what you need to know.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

Tip: Science Reveals the Best Workout Split

Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

Tip: The Perfect Multi-Purpose Breakfast

A one-bowl breakfast that contains a huge portion of the protein, nutrients, essential fats, and even supplements you'll need for the day.

The Squat: 10 Damn Good Tips

Squats aren't all that simple, but these recommendations are. Get under the bar and squat right with these tips.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

Tip: Stop Maxing Out for No Damn Reason

If you're not a powerlifter, or it's not the right time in your training cycle, then going for a PR is just plain dumb. Here's why.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

Tip: Body Part Splits vs. Push-Pull

These are both popular and effective ways of organizing your workouts, but which is right for you? Find out here.

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?