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All you need is a lacrosse ball and the ability to tolerate pain. Here's how to do it.

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Tip: Try the Wobble Squat

Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it.

Tip: Get Enough Iodine for Thyroid Health

A mild deficiency can make it harder for you to stay lean. Here's where to get it and how much you need.

Tip: Make Healthy "Weight Gainer" Cookies

Protein researchers give these cookies to their test subjects to insure plenty of quality calories are eaten. Now you can make them too.

Tip: Test Your Unilateral Leg Strength

These four challenges will test your lower body strength and give you a heck of a workout. Check 'em out.

Tip: Set Higher Rep PRs

Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why.

Tip: Do the Rack Pull and Chin-Up Superset

This challenging back builder combines compression and decompression exercises for max results. Here's how to do it.

Tip: Master the Push-Back Push-Up

Build your shoulders with this unique delt-dominant push-up variation. Here's how.

Tip: Eat Proffles!

Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here.

The 4 Paths To Strength

There's more than one way to build nasty strength, but you always have to be smart about max effort training and exercise variety. Here's your guide.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Tip: How to Foam Roll Your Calves

Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves.

6 Lifting Strategies That Always Work

Cut through all the complex weight lifting theory with these proven strategies for building strength and muscle.

Tip: Do Fixation-Insertion Super Sets for Biceps

This is brutal. And smart. But mainly brutal. And it'll trigger biceps growth like nothing else. Check it out.

Tip: Train the Serratus

How do you get that coveted serratus muscle to show up? First, don't be fat. Second, do this unique exercise.

7 Things You Should Do Before You Die

This isn't your regular bucket list. These are the bodybuilding things you should do before you croak. How many have you checked off?

Tip: Make These Cheesecake Cookies

Easy to make high-protein cookies that will blow your dang mind. Get the healthy recipe here.

Tip: Do the Javelin Press for Shoulders

Start your next delt workout with this unique exercise to activate the nervous system. Check out the benefits here.

Conditioning for Muscle Mass

Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it.

Tip: Do the Shin Box Drill Before Leg Day

Looks a little goofy, but it really gets you ready for heavy lower-body lifting. Check it out.

Tip: Use the Bus Driver Exercise for Delts

Looks odd, but it'll hit your shoulders in a way that other delt exercises can't. Check it out.

Tip: Fire Up the Lats to Deadlift Better

Getting the lats to engage is a game changer for a big deadlift. Try this training technique to make it happen.

Tip: Build Triceps With Mechanical Drop Sets

Extend the pain to extend the gains. Try this smart technique to build those lagging tri's.

Tip: Try the Heavy Density Lifting Method

These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.

Use Rollers and Lacrosse Balls for Gains

Break up the scar tissue that reduces flexibility, contractibility, and blood flow using a roller and a lacrosse ball. Here's how.