The World's Largest Hardcore Training Site

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

Hey, tall guy, you know all those lifting rules that apply to short people - the ones that got no reason to live? They don't apply to you.

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12 Programs to Follow

Twelve time-tested routines for size and strength. Pick one and get to work.

5/3/1 and Athletes

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

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Inferno: My Week on DNP

I remember when I was still at University, earning my degree in English, and had to read <i>Dante's Inferno</i>. For anyone who isn't familiar with this story, it's about the author's three-day descent into Hell, guided by his greatest inspiration, the Latin poet Virgil.

Hypertrophy-Specific Training

An Overview and Sample Program

The Top Seven Upper Back Exercises

The absolute best exercises for your back. Are you using them? Check out this list.

Tip: The Push-Pull Pyramid

Test your mental and physical strength with this brutal (and fun) approach to supersets.

Stuff We Like – Equipment 4

Smart training requires smart equipment. Here's some of our favorite gear.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

The Deload: Everything You Need Know

Most people don't need to deload because their workouts are wimpy. Here's how to tell if you're worthy of a deload, along with how to do it.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

Tip: Replace the Rear-Delt Raise

Here's a better way to target your posterior delts.

Tip: Viagra Is Great for Bodybuilders

There are plenty of good reasons to use Viagra and its cousins, other than the obvious one.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

The Ultimate Guide to the Renegade Row

Trigger new muscle growth, improve performance, and strengthen a weak core. All with one exercise. Here's how to do it.

Tip: Hanging Leg Raise – 3 Mistakes to Avoid

It's one of the best ab exercises out there, but hardly anyone does it right. Here's how to really do it.

5 Ways To Make Face Pulls Even Better

Everyone needs to be doing face pulls. Period. Here are five new variations that'll boost shoulder health and muscle growth.

The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Kettlebell Swings: You're Doing Them Wrong

Want to burn fat? Want to build a titanium butt? Want to get stronger on the big lifts? Do KB swings. But you gotta do them right. Here's exactly how.

Tip: Do Straight-Arm Pulldowns For Lats

Nail the lats and enhance your V-taper with this exercise. Check it out.

Tip: Ditch the Decline Sit-Up

The injury potential outweighs the benefits, plus there's a much better exercise for abs. Check it out.

Tip: Do the Jettison Technique Barbell Curl

All you need is a bar, a band, and the ability to withstand pain. Here's how to do it.

The Posture Cure

What's the point of training if you're always hunched over and hiding your gains? Straighten up to look as strong as you actually are. Here's how.