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Find the most effective variations of the squat and the deadlift to fit your body and your goals.

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Lift Big by Bracing, Not Arching

A simple tweak in technique, in addition to saving your spine, can add 20-40 pounds to your big lifts, instantly!

Supercharge Your Shoulders to Lift Heavier

Do this simple test on your shoulders, apply the easy fixes, and watch as your bench, pull-ups, and press explode.

Change Your Thinking, Build Your Body

Start bending bars and setting personal records just by opening up your mind to a few new ideas.

Back to the Roots of Training

Keep it simple, but keep it hardcore. No gimmicks and no fluff. Clear out the clutter with these 12 principles, then get your butt into the squat rack.

No-Nonsense Warm-Ups for Big Lifters

Take your lifting preparation as seriously as you take your lifting. That doesn't mean you have to devote half an hour to it. Here's what to do instead.

Protein Pulsing for Muscle

It isn't necessary to eat six small meals a day to build muscle. Instead, you need to practice protein pulsing.

How to Increase Cell Volume for Fast Muscle Growth

Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

Embrace the Suck

If you never find yourself in the suck, then you aren't trying hard enough to accomplish anything. Every worthwhile goal is found on the other side of the suck. And there's only one way to reach it: get mad, dig deep, and fight.

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

Wave Ladders for Maximum Strength

Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical.

What's the Best Diet for Losing Fat?

What's best, a low carb, ketogenic diet, or one that's more balanced? Here’s what science has to say.

A Way of Life

The gym isn't an escape from life's problems, but a way of solving them. A strong body makes for a strong person. Challenge yourself, test yourself, and grow.

The Pro-Testosterone Benefits of Resveratrol

Recent evidence continues to support resveratrol's role in raising Testosterone while reducing estrogen.

Semi-Fasted Cardio Solution

Triple fat loss without losing an ounce of muscle: the smartest, fastest way to lose fat while doing cardio. Here’s how to do it.

Leg Curl First, Squat Later

Squats rule, but doing hamstring curls first will make your legs even bigger and your squats even stronger. Here’s why.

To Lose Fat, Eat More Early

The most important time to get the right nutrients into your body is around the workout, but breakfast is crucial, too. Here’s why.

Exercise Stacking for Fast Gains

Here's how to combine two or more similar exercises in sequence to save time and maximize strength and hypertrophy.

CrossFit and High-Rep Olympic Lifting

Are high-rep Oly lifts dangerous? Will they fail to make you strong? Here's what a variety of experts have to say.

Do You Need the Olympic Lifts?

Do athletes really need to perform Olympic lifts to be fast and explosive? Not really, says this coach. Here’s why.

Stack-10 Training

Choose a big lift that needs work. Apply the Stack-10 plan. Smash plateaus and pack on new muscle in 6 workouts. Here's how.

What's Best, 3 or 6 Meals Per Day?

Eat smaller meals more often, right? Or are larger, less frequent meals the way to go? Here’s what science has to say.

Pick It Up and Bleed

The barbell has things to teach you. Painful, but very rewarding things.

Scratch List Training

Structured strength programs are awesome, but sometimes it's best to just chip-away at training items you need to do. Here’s how to do it.