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Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

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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.

Overrated Muscle-Builders and Superior Alternatives

The best exercises for building muscle aren't always the most popular ones. Here are a few effective, yet underrated, moves for legs, arms, and chest.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Growth Hormone: Fact and Fiction

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

    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.

    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.

    Tip: Use Cluster Sets for Size & Strength

    Cluster sets have always been great for strength gains. Here's a new twist on them that'll maximize hypertrophy too.

    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 Tips to Master the Sumo Deadlift

    The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

    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.

    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 Top 10 Deadlift Myths

    A good deal of what you know, or think you know, about the deadlift is wrong. See how your beliefs stack up to reality.

    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 Flat Butt Fix

    Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

    Squatter's Shoulder: The Cause & The Cure

    Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

    10 Best Unilateral Exercises

    How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

    Training Percentages Made Simple

    Find your true 1 RM and use it to build even more strength. Here’s how.

    6 Questions About Tempo Training

    When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

    The Most Intelligent Way to Warm Up

    For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

    4 Weeks to Big Arms

    You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.