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The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

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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?

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

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.

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.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

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.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

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.

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

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.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Tip: Shark Habits and Pirate Maps

Use these two tools to increase discipline, boost mental toughness, and get more done.

A Strongman's Guide to Shoulder Health

Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

QI: The Russian Training Secret

A rep is not a rep. Especially when you stretch it out 30 times longer than how it's normally done. Sounds crazy, but so are the gains you'll get from it. Check it out.

The 4 Dumbest Forms of Cardio

The four most joint-destroying types of cardio, plus four safer alternatives that burn fat faster.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.