The World's Largest Hardcore Training Site

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

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

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Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Bench Press More in 4 Weeks

To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Nasty Ab Training

Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

The Answer for Massive Calves

To build a set of standout calves, you need to think outside the box. Here’s how.

Tip: Train Biceps Daily for 4 Weeks to Grow

If you have hard-to-grow biceps, this specialty plan is made for you. Check it out.

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.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

The 100-Rep Leg Press

Here's how to use mega-high reps to build size, increase strength potential, and improve athletic performance.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

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.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

Tip: The Truth About SARMs

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

Tip: Shut Up! Creatine Does That, Too?

Making muscles grow. Increasing endurance. Lowering blood sugar. Extending lifespan. Now this.

Negative-pull-ups-for-strength-size

Tip: Negative Pull-Ups for Strength & Size

Use this training method as a finisher, a pre-exhaust technique, or just to boost your pull-up strength.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

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.

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.