The World's Largest Hardcore Training Site

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

What's the single biggest lie in fitness and bodybuilding? We ask 10 experts. They don't pull any punches.

Latest and Trending

Forget PRs. First Own the Weight!

Here's how to master a weight before you even think about going heavier. You'll build more strength, more size, and avoid injury.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

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.

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?

Tip: The Very Best Low-Body Mobility Exercise

If you're only going to do one mobility drill to improve your squat, this should be it.

Tip: Fix Your Jacked Up Feet

Use this neuromuscular release technique on your feet and don't be surprised when you start feeling better all over.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

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.

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.

Gyno: Everything You Need to Know

What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.

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.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

Tip: Don't Fight Insomnia. Get Up.

There's a reason you wake up in the middle of the night. Don't fight it. Here's why.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • 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!

    The Complete Power Look Program

    The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

    Do-It-Yourself Myofascial Release

    Burn your foam roller and give the tennis ball to the dog. You're going to learn how to fix sticky muscles and bust up adhesions using nothing but your hands.

    Screw Cardio! Four Complexes for a Shredded Physique

    Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

    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.

    Lifter's Shoulder: The Cause & The Cure

    Cancel that doctor's appointment. Take the self-assessment tests then try these treatments to fix your nagging pain.