The World's Largest Hardcore Training Site

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

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Latest and Trending

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

Tip: How to Develop an Adonis Belt

Here's how to build the sexiest muscle there is.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

12 Best Alternative Back & Chest Exercises

Don't let a crowded gym derail your workout. Here's what to do on back and chest day.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Tip: This Makes Men More Attractive

Research shows that one physical trait makes a man more attractive to women and more likely to get married. Check this out.

The Best Strength Training Method of All Time

Cluster training is unbeatable for strength gains. But which type should you use? Here's what you need to know.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

1 Exercise, 7 Ways to Build Legs and Glutes

It's one of the best lower-body exercises in existence, but there are many ways to do it. Have you tried them all?

The Lord of the Glute Exercises?

Scientists from Brazil evaluated 24 different glute exercises to determine which is the best. The winner will surprise you.

The Food That Changes Your Life

The gut is the second brain of the body. Feed it with this stuff and you can transform your mood, your performance, and your body.

What's the Best Diet for Losing Fat?

What's best, a low carb, ketogenic diet, or one that's more balanced? Here’s what science has to say.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

Tip: The Truth About SARMs

What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

Tip: Shrink Your Prostate, Power Up Your Penis

A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. Bonus: It also treats erectile dysfunction.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".