The World's Largest Hardcore Training Site

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

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

Latest and Trending

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

5/3/1 Reloaded

Jim Wendler answers all your questions about his proven 5/3/1 training system. Check it out.

All Muscle, No Iron

Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

How to Keep Building Your Busted Shoulders

Live with an icepack on your shoulder? These tactics for training through and around injuries (while also rehabbing) are mandatory.

Tip: The Best Hip Openers for Great Squats

These active openers will keep your back and knees healthy. And that translates into bigger, better squats.

Tip: Don't Do This After Lifting Weights

Most people feel compelled to do this after they're done lifting, but it can negate the effects of their workouts.

Tip: The Exercise That Fixes Everything

It's the lift nobody does but everybody needs.

8 Secrets For Building Your Best Upper Chest

A developed upper chest will set your physique apart from the crowd. Here's how to build it.

Tip: Do 30-Rep Sets for Muscle

Science shows that sometimes, higher-rep sets work better. Check this out.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

The 7 Best Workouts for Fat Loss

Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

The New High Frequency Training

Choose an exercise, do it daily, add a rep every day. Yes, it can be done. And yes, it will lead to shocking new muscle growth. Get the details here.

Dips: The Upper Body Squat

Dips are awesome, but you better learn proper form and how to dose them. Once that's done, try ring dips, countdowns, combos, and dead stops.

4 Reasons You're Not Gaining Muscle

If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

Yoga, Yes Yoga, For Big Bastards

How a few simple poses can make you a better lifter.

Hepburn Solution for Strength and Power

A time-tested way to get strong from old-time weightlifter and strongman Doug Hepburn. Check it out.

A Legal Substance That Turns On Muscle Growth

This naturally-occurring supplement activates hypertrophy and amplifies the results from lifting weights. Here's how.

Tip: The Most Misused Machine in the Gym

It's supposed to train your glutes and hamstrings, but most people just wreck their low backs. Here's how to use the GHD correctly.

Build Muscle Anywhere, Anytime

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

The 5 Most Dangerous Deadlift Mistakes

Why do smart lifters let their technique go haywire? Ego lifting? Unawareness? Here are the most common problems.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

The Insulin Advantage

Control insulin and you'll control exactly what your physique looks like. Here's how.