The World's Largest Hardcore Training Site

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

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Latest and Trending

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Push-Pull Training: The Next Generation

The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

400-Pound Kettlebell Swings

Kettlebells are great for conditioning. Now let's use them to build devastating strength and explosive power. Here’s how.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

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.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Steroid Dieting

Your Guide to Losing Fat While "On"

Tip: High-Dose TRT or Mild Steroid Cycle?

Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

8 Great Rowing Variations

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

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

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.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.

11 Ab Exercises You'll Love to Hate

People hate training abs when the exercises feel ineffective. Change that now with these ab-torchers.

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.