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

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

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15 Lessons From Deadlifting 500 Pounds

Great. Another article that makes you question everything you're doing. Oh well, at least there are plenty of tips that we can start using right away.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

Protein Facts You Better Know!

You don't know crap about protein! Or maybe you do. See if you can sort the facts from the myths. Most people can't.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Tip: Increase Triceps Size by 50% in 8 Weeks

This often neglected or maligned method of doing reps proved to work way better than the traditional way. Here's how.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Total-Body Training

A simple but smart plan that blends old-school basics with new-school periodization.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

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 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Tip: Should You Bench With Your Feet Up?

A new study says you should bench with your legs up for maximum muscle fiber recruitment, but are they right?

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.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Tip: The Pull-Up That Builds Your Whole Back

This exercise might be too tough for you, but even just a few reps will fire up your upper back and lats. Take a look.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Tip: The Not-So-Pretty Truth About Gym Motivation

Here's how your personal demons can make you better.

The Nordic Hamstring Attack

Not many people even know about this effective hamstring exercise. Do you? Check it out.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

5 Realistic Tests of Strength

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.