The World's Largest Hardcore Training Site

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

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

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Overhead Press Your Body Weight

Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

Build the Perfect Home Gym

Sick of working out with guys who curl in the squat rack? It's time to build your own 24-hour fitness facility. Here's how.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

Build Muscle Anywhere, Anytime

Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out!

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

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.

The 185 Rep Squat Workout

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

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

The "Can't-Believe-It's-a-Diet" Diet

An easy, week-long diet to quickly drop the pounds you've gained from your social isolation.

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 New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Escalating Density Training: Revisited

With EDT, sets and reps don't matter. Just pick two exercises, set your stopwatch, and get to work. Check it out.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

Tip: Cardio Doesn't Work

Let's help put Jillian Michaels and others of her ilk out of work by pointing out a painful truth about cardio.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

8 Inconvenient Truths About Ab Training

Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

Tailor-Made Nutrition - Part 1

Design your own nutrition plan made just for your body and your goals. Here’s how.

Tip: How to Increase Androgen Receptor Density

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

Tip: The Right & Wrong Way to Do Weighted Push-Ups

Loaded push-ups with plates or bands are awesome... if you get the resistance in the right place. Here's what you need to know.