The World's Largest Hardcore Training Site

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

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.

Latest and Trending

Know Your Ratios, Destroy Weaknesses

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

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

Tip: 6 Quick Tips for Complete Pec Development

It takes more than barbell benching to build an impressive chest. Try these tips and tricks.

Tip: Do a Standing Glute Squeeze Every Day

Thirty seconds a day is all it takes to wake up your glutes and improve lifting performance. Here's how to do it.

5 Killer Trap-Bar Deadlift Variations

The trap bar is now considered must-have gym equipment. Here are some cool variations to help you get the most out of it.

Turn Food to Muscle, Not Fat

Scientists have discovered a compound that precisely controls nutrients so what you eat literally turns to muscle instead of fat.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

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.

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.

13 Ways to Improve Your Deadlift, Fast!

These tips, cues, adjustments, and "tricks" will have you deadlifting more weight right away. Check 'em out.

10 Ways to Un-Suck Diet Food

Get ripped, get healthy, and get rid of those boring-ass salads. Here are 10 weird ways to make diet foods tastier and easier to prepare.

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.

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!

Burn Fat, Build Muscle With Forskolin

Forskolin mimics the effects of calorie restriction and exercise, even in people who aren't dieting or exercising.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

Advanced German Volume Training

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

Shock Training for Superhuman Power

Apply the principles of Soviet depth-jump training to push-ups and kettlebell swings to build unreal explosiveness and strength.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

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 New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.