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

Sports specific training is a myth. Athletes need to be mobile, fast, and strong, and it starts by following the basic rules outlined here.

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Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

DeFranco Prowler Training

That which does not kill us makes us stronger... and faster, and bigger, and a hell of a lot tougher. Here’s how to use a pushing sled to get it all.

Sprinting Towards Single Digit Body Fat

The secret to dropping fat and building a great posterior chain may be just a few hundred meters away. Check out this plan.

The Carb Cycling Codex

Cutting body fat doesn't have to mean cutting out the carbs. Get shredded with this carb cycling approach and hang on to more muscle in the process.

The Rebirth of HIT

Classic muscle and bodybuilding lessons from Dr. Ellington Darden. Get 'em here.

Heel-Raised Squats: Good or Bad?

Will elevating your heels during squats make you injury prone, unathletic, or unable to do regular squats? Nope. Here's why.

Tip: The Bodyweight-Only Burner

Hit the floor and train your core, lats, and delts. You'll even get some conditioning work in.

The Next Best Thing to Testosterone Injections

This powerful combo of herbs coaxes your testicles into pumping out more T so you're stronger, more muscular, and have better erections.

Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

5 Redundant Exercises You Just Don't Need

Many popular exercises work the same muscles the exact same way. That's a waste of your time. Here's what to avoid and what to do instead.

The Best Reps for Size and Strength

Certain muscles respond much better to specific rep schemes. Here's how many reps to do for back, quads, chest, shoulders, and more.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: The Complete Guide to Ab Wheel Rollouts

There are two correct ways to do this exercise, then there's the way most people do it. Know the difference.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

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.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

Strong Traps, Healthy Shoulders

Everyone does shrugs for traps, but that's the worst exercise choice for some people. Here's how to train traps and keep your shoulders healthy.

6 Biceps Exercises You Should Be Doing

Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.

Tip: Pull Before You Push and Pull More Often

You need more than a 1:1 ratio of pushing and pulling exercises. Here's why, plus some smart strategies to keep you balanced.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

Turkish Get Ups Make You Awesome

Ready for a challenge? The Turkish Get Up will take your stability, core strength, and mobility to the next level.

Kroc Row Vs. Pendlay Row

If you want a big back, the Kroc row and the Pendlay row are the biggest, baddest rows on the planet. But which one will build more strength and grow more muscle?

The 6 Toughest Leg Press Variations

The leg press is no slouch when it comes to building leg size, especially when you use these thigh-splitting variations.