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Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.

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5 Ways to Turn Food Into Muscle, Not Fat

Instead of cutting carbs, make them work for you by boosting your insulin sensitivity. Here are five simple ways to do it.

Squat Depth: The Final Answer

Stop listening to uneducated jackasses when it comes to squat depth. You can figure out what's best for your anatomy with these tests. Here's how.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

The V-Taper Workout

Change the whole look of your physique by developing a V-taper: wider shoulders, tighter waist. This workout will get you both.

The 1 Rep Max is Dead

Unless you're a competitive lifter, there's little reason to do one rep maxes. In fact, a 2RM or 3RM actually works better for building strength. Here's why.

The Top 10 Bodyweight Exercises

In the world of bodyweight strength training, the possibilities and challenges are truly limitless. Are you ready to take them on?

CrossFit and Functional Training

Heavy barbell training is the best way to build strength. And everything about sports performance gets better when you're stronger.

Redefining The Female Bodybuilder

Let's redefine what it means to be a female bodybuilder. If a woman lifts to build muscle, she is one. And damn proud of it.

Hang Clean For Total Body Power

How do you train nearly 200 muscles in your body with one, easy to learn lift? You perform the hang clean. Here's the simple way to do it.

In Defense of CrossFit

For all its flaws, CrossFit has done wonders for fitness. It's time we give credit where credit is due, even if CrossFitters are kinda annoying.

The Best Exercises. Period.

The absolute best movements for fat loss, maximum power, chest development, overall strength, and more.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

Eat Big and Gain Nothing But Muscle

What you eat will either be used by muscle or stored as fat. It's called nutrient partitioning. Here's how to optimize it.

Superhuman Planks

If you can do anything other than focus on not blacking out while performing a plank, you're doing it wrong.

  • Abs
  • Advanced 21s for Hypertrophy

    A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.

    Contrast Training For Power and Explosiveness

    Contrast sets are one of the most effective ways to develop power and teach you to accelerate the bar. Here’s how to do them.

    The Truth for Tall Lifters

    Hey, tall guy, you know all those lifting rules that apply to short people - the ones that got no reason to live? They don't apply to you.

    Practical Guide to GPP

    General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.

    The Truth About Bodybuilding Genetics

    Genetics do matter. But how much?

    Fantastic Hamstring Movements

    Awesome hamstring development doesn't require dozens of exercises - just a few very efficient ones performed with ass-kicking intensity.

    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.

    More Reps, Bigger Legs

    High-rep leg training isn't for everyone - just the guys who want to be the biggest, strongest mofos in the weight room.