The World's Largest Hardcore Training Site

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

Squats are considered the king of all exercises. You may already do them, but are you doing them the right way for your specific goals? Here's how to know.

Latest and Trending

Tony G is Pissed Off

Tony's about to pop a blood vessel! He's watching people do moronic stuff in the gym and he's pissed!

In Defense of Cheat Days

Are cheat days like giving a heroin addict an occasional fix? Nope. Here’s who should be cheating, when, and how.

Hired Gun of Pros to Help 20 Readers Get Shredded

If you really want to get into the very best shape possible, while making the least amount of mistakes, you have one choice...

Iron Evolution – Phase 4

Most of you don't have what it takes to train at Westside. But it's not your body that will break down, it's your mind. Here’s why.

Get Your "Push" Back

There's a whole lot more to pushing than the standard bench press. Check out these powerful push exercises.

Exercise Form Doesn't Matter... At All

Maybe we were all wrong. Maybe form really doesn't matter, at least when it comes hypertrophy training. Here’s why.

The Good, the Bad, and The Ass-Fattening

Let’s clear up some of the carb confusion out there. Here’s what lifters and athletes should be eating and avoiding when it comes to carbs.

How to Train Like a Bad Ass

Back pain got you hobbled up in the corner of the gym? Dust off your manhood and read this article.

3 Strongmen Discuss Explosiveness

3 nationally-ranked competitors agree it's explosiveness that takes your results to the next level.

My Top 5 Single-Leg Exercises

You don't like single leg movements? Eric Cressey shows you your argument doesn't have a leg to stand on.

Dave vs. Dog: Chest and Shoulders

Here’s what happens when John Meadows and Dave Tate get together for a workout… and what you can learn.

Pushing the Limits: A Pain Roundtable

Push past the pain barrier to test your mettle. Dan John, Martin Rooney, Craig Weller, and Dan Twight show you how.

Truth About Gluten

Turns out, not all protein is awesome. Gluten can make you bloated and might put the brakes on hypertrophy. Here's how.

Ibb-shoulders-mon

I, Bodybuilder 1 - Shoulders - Monday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-shoulders-tue

I, Bodybuilder 1 - Shoulders - Tuesday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-shoulders-wed

I, Bodybuilder 1 - Shoulders - Wednesday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-shoulders-fri

I, Bodybuilder 1 - Shoulders - Friday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-shoulders-sat

I, Bodybuilder 1 - Shoulders - Saturday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Leverage Alteration Training

Pair your exercises the right way and you'll get bigger, faster. Here are 28 ways to do it!

Ibb-back-mon

I, Bodybuilder 2 - Back - Monday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-back-tue

I, Bodybuilder 2 - Back - Tuesday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-back-wed

I, Bodybuilder 2 - Back - Wednesday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-back-fri

I, Bodybuilder 2 - Back - Friday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

Ibb-back-sat

I, Bodybuilder 2 - Back - Saturday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.