The World's Largest Hardcore Training Site

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

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

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Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Tip: Crushing Grip Strength, Big Back

Get both with this exercise! Here's how.

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

The Complete Guide to Bulking and Cutting

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

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.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

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 One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

The Hard Body Workout Plan

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

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.

Master the Ridiculously Strict Pull-Up

Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

Tip: The Biggest Meal of the Day

When should you pack in the calories and protein? When should you have your smallest, lowest-carb meal of the day? Here's the science.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

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.

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

The 14 Toughest Ways to Plank

Ordinary planks don't do much, but these 14 tough variations will blast the abs, bullet-proof your back, and fix your posture. Check 'em out.

12 Strength Tests You Must Master

Warning: These tests might reveal things about your strength and athleticism that you're not willing to face. How do you stack up?

5 Ways to Turn Food Into Muscle, Not Fat

Instead of cutting carbs, make them work for you by boosting your insulin sensitivity. Here are five simple ways to do it.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

Tip: Shark Habits and Pirate Maps

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