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If you want to know the true size of your arms, measure them correctly. Here's your guide.

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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!

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?

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

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Tip: Stop Over-Cueing the Deadlift

Keep it simple and boost your deadlift numbers. Here's how.

Heavy Weights and Skin-Splitting Pumps

If you combine heavy weights and a pump, your muscles have no choice but to get bigger and stronger. Here are 5 proven ways to do it.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

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  • Growth Hormone: Fact and Fiction

    The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

    Fasted Cardio Eats Muscle

    When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

    Turn Rest Days Into Growth Days

    You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

    Tip: How Sunlight Shrinks Your Fat Cells

    Working up a sweat and watching your diet aren't the only paths that lead to fat loss. Check this out.

    Tip: Crushing Grip Strength, Big Back

    Get both with this exercise! Here's how.

    Tip: The Perfect Number of Sets for Growth

    Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

    The 40-Workout Strength Challenge

    A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

    6 Reasons You Should Never Open a Gym

    Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

    The 10-Minute Bench Press Solution

    Recruit more muscle, build more muscle, and improve your pressing performance, all without pain. Here's how.

    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.

    Tip: For Stronger Traps, Do THIS Instead of Shrugs

    One exercise combined with a specific technique can be the key to increasing trap size and strength. Take a look.

    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.

    Power Foods

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

    10 Best Unilateral Exercises

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

    Tip: The Door Pull-Up

    No access to a pull-up bar? No worries. Keep your strength and build your back using... a door. Yep, you read that right.

    Tip: Nail Your Upper Glutes

    Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

    5/3/1 for Hardgainers

    This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.