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

Train hard and heavy one day, then use pump work the next day. Why? Because you'll build muscle and strength fast!

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The Bulking Diet Delusion

No male needs to get above 12% body fat to gain muscle at an optimal rate. Seven reasons why a dirty bulk will wreck your body over the long haul.

The 185 Rep Squat Workout

Climb out of that training rut and challenge your muscles and mental fortitude with these old-school squat workouts.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

Superhuman Planks

If you can do anything other than focus on not blacking out while performing a plank, you're doing it wrong.

  • Abs
  • 8 Bad-Ass Bench Press Tips

    Here are 8 tips pulled from some of the sport's top pressers that will have you hitting new PRs in no time.

    Building a Big, Freaky Back

    Hardcore advice on building a strong back that stands out in a crowd.

    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 Five Principles of Radical Fat Loss

    Need to lose fat and lose it quickly? This is your guide. Check it out.

    DeFranco's Training Rules for Washed-up Meatheads

    Attention all meatheads over 30: it's time to break out the rulebook for gaining muscle and unleashing your inner-athlete.

    You're Overtraining!

    Damn it! Another one of those articles that forced us to reevaluate what we're doing in the gym! Regardless, we read this article and were both reminded and inspired to go into the gym and rip out one of the best workouts we've had in a long time.

    Power Foods

    Thirteen foods you should be eating. Check ‘em out.

    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.

    Heal that Hunchback!

    Many lifters develop a head-forward, kyphotic posture. Add in computers and gaming and this can lead to trouble. Here’s how to fix it.

    Tip: Save Your Knees Before You Squat

    Got knee problems? Do these three things to prevent the pain.

    The One Band Workout

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

    50 Reps for Size

    Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

    The Hard Body Workout Plan

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

    Everyone Should Use Creatine

    Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

    Tip: How to Increase Androgen Receptor Density

    Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

    Building a Bigger Yoke

    Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

    Tip: Bigger Forearms in 3 Minutes per Week

    Do this quick routine once per week and you'll be shocked by your newfound gains.

    Bulletproof Your Lower Back

    Want to build a strong, pain-free lower back? Here's your guide.

    The 5 Step Ankle Mobility Fix

    Is ankle mobility messing with your training? First you need to diagnose the problem, then you need to fix it. This plan will help you do both.