The World's Largest Hardcore Training Site

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

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

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Push-Ups, Face Pulls, and Shrugs

Screw the rotator cuff! That's right, screw it. When it comes to fixing shoulder pain, the the rotator cuff is over-hyped and gets way too much attention.

Tip: The Hybrid Hammer Curl

Do this exercise for a crushing grip, jacked forearms, and better biceps. Here's how.

Enormous and Strong Legs: The Mountain Dog Way

Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.

The Truth About EMS

Can you really zap on muscles, get abs, and boost athletic performance with EMS? Yes... and no. Here are the facts.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

The Cure for Puny Arms

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

Tip: Eat This Kind of Bread

Even if you think bread is a devil carb, there's one type you should be eating. Take a look.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

Control Leptin and Control Your Leanness!

Understanding and manipulating this powerful hormone can be the difference between a lean and muscular body and being known as a strong fat guy. Here’s how to do it.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

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.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

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.