The World's Largest Hardcore Training Site

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

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.

Latest and Trending

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

The Best Strength Training Method of All Time

Cluster training is unbeatable for strength gains. But which type should you use? Here's what you need to know.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

7 Reasons You're Stuck at Medium

This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

PLP: The 60-Day Challenge

Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Steroids: What Pro Bodybuilders Are Really Using

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

Tip: The First Step to Fat Loss

It's surprising how many people miss this step because they get caught up in the details. Let's set things straight.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

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.

Cardio: The Strength and Muscle Killer?

Does doing cardio after a lifting workout really rob your gains? Here's what science has to say.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

Lifting 3 Days a Week Is Best

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.

10 Mistakes Women Make With Diets

Here are the most common mistakes and how to fix them for long-term leanness and health.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

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.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

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.

5 Things You Need to Know About Every Exercise

You may know the name of a particular exercise, but do you know what the agonists in the movement are? How about the synergists? Hrrummpph! And you call yourself a weightlifter!

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.