The World's Largest Hardcore Training Site

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

Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

Latest and Trending

Olympic Lifting Made Simple

A tested program that will quickly get you dominating on the Olympic lifting platform.

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 Rest-Pause Training

If you look at the research, you'll see that rest-pause training isn't what it's cracked up to be. Here's why.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

Tip: A Common Mistake That Kills Your Gains

We all do it, but we'd make a lot more progress if we didn't. Check it out.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Tip: The Right & Wrong Way to Do Weighted Push-Ups

Loaded push-ups with plates or bands are awesome... if you get the resistance in the right place. Here's what you need to know.

The Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

The Best Exercises. Period.

The absolute best movements for fat loss, maximum power, chest development, overall strength, and more.

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.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

Push-Ups: You're Doing Them Wrong!

A lot of people can't do one proper push-up. And YOU may be one of them. Here are the most common problems and how to fix 'em.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

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.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

5 Foods For Better Erections & A Healthy Prostate

Foods that love your prostate are also foods that shore up your erections. Here's how to get healthy and shored-up at the same time.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.