The World's Largest Hardcore Training Site

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

Find your true 1 RM and use it to build even more strength. Here’s how.

Latest and Trending

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Tip: The Oblique Exercise You Need

Want a midsection that's as hard as a tree trunk? Well, stop eating donuts. Also, do this rotation exercise.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

Primer 52: The Program

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

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Tip: Do This Before You Press Overhead

Most shoulder warm-ups are insufficient. Protect your shoulders with this simple drill.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

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.

Most Lifters are Still Beginners

Think you're advanced? Maybe you're not. And that's a good thing. See why Starting Strength author Mark Rippetoe thinks you may be able to build 60 pounds of mass this year. Check it out.

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.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

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.

Myofibrillar Growth & Conditioning – The Program

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

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Death to Small Quads

This workout plan will make jeans shopping a nightmare. Take a look.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

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".

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.