The World's Largest Hardcore Training Site

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

Make your back feel awesome and build your grip strength with this simple exercise.

Latest and Trending

The-45-degree-raise-for-glutes

The 45 Degree Raise for Glutes

Hop on the hyperextension and build your glute strength with these progressive variations.

6 Ball-Busting Finishers

If your idea of conditioning is doing some treadmill "work," then try these high-octane fat-burning finishers.

Tip: The Missing Exercise for a Stronger Bench

It increases stability and reduces shoulder pain too. Check it out.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Tip: How to Fix All Your Biceps Problems

Here's what to do if your curls aren't cutting it.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

Hamstring Hammering: 6 New Exercises

Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Tip: The Dumbest Exercise in Existence

It's the favorite exercise of bad personal trainers and people who don't look like they lift. Here's why you should avoid it.

Hypertrophy-Specific Training

An Overview and Sample Program

Growth Hormone: Fact and Fiction

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

6 Ways to Upgrade Your Back Workout

These unique back exercises and form tweaks will help you build a bigger, stronger back. Guaranteed.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

4 Things to Do AFTER Lifting to Boost Gains

After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do.

Tip: This Extreme Rep Range Isn't For Sissies

It turns out a rarely explored rep range works just as well in building muscle as more traditional rep ranges. Mind officially blown.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.