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Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

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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.

Push-Ups, Face Pulls, and Shrugs

Screw the rotator cuff! That's right, screw it. When it comes to fixing shoulder pain, the the rotator cuff is over-hyped and gets way too much attention.

The 100-Rep Leg Press

Here's how to use mega-high reps to build size, increase strength potential, and improve athletic performance.

Tip: Fruits and Vegetables for Bigger Muscles

A powdered fruit and vegetable blend made lab animals stronger and faster with muscles that were 40 to 45 percent bigger.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

Tip: Avoid Soy Protein

For bodybuilders and strength athletes, soy protein is no better than water. Here's why.

Tip: The Hamstring Exercise That Beats Leg Curls

The lying leg curl is great, but it gets boring. Plus, this can work better.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

Tip: Fix This Tiny Muscle and Lift Heavier

Does your butt hurt on long car rides? Need frequent trips to the chiropractor? Have pain down your leg? Here's the problem and how to fix it.

The Best Way to Keep Getting Stronger

Strength gains stalled out? Use this powerful progression method to build stronger muscles and tendons so you'll never plateau.

The Belt and the Deadlift

Chances are you're using the wrong belt when you deadlift. Worse yet, you may not even know why or how to use it.

Do You Really Need a Lifting Belt?

If, when, and how to wear weight belts to get bigger and stronger. Four coaches weigh in.

Are Heavy Kettlebell Swings Better Than Deadlifts?

Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

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.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

Stuff We Like – Food & Snacks 3

Your healthy diet is boring and bland. Let's fix that. Here's what we have in our Amazon carts.

Tip: The Dumbbell Side Bend is for Dummies

This doesn't make biomechanical sense. Here's a better exercise that actually works.

An Open Letter to CrossFit HQ

A sports medicine physician who worked at the CrossFit Games has some pointed advice for CrossFit HQ. Check it out.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.