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

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Women Shouldn't Train Like Men

Sure, women should lift weights and avoid excess cardio, just like men. But there are some differences when it comes to training, programming, and injury prevention.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Redefining The Female Bodybuilder

Let's redefine what it means to be a female bodybuilder. If a woman lifts to build muscle, she is one. And damn proud of it.

9 Tips for Dedicated Lifters

Ten years of lifting will give you knowledge. But Dan John has been lifting for almost 50. That will give you wisdom. Here are his best tips.

Top 6 Challenge Workouts

It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.

Fast Abs: 4 Fat-Burning Finishers

Get your abs back fast with one simple diet tip and four grueling fat-burning finishers performed a few times per week.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Front Squat vs. Goblet Squat

Two anteriorly loaded squat variations, both with benefits and drawbacks. So which is best for you?

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Secret to Ab Training

Master this little trick and even the most intense abdominal exercises will suddenly become way more effective.

  • Abs
  • 10 Best Unilateral Exercises

    How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

    Train Your Calves Every Day

    Got calves? Probably not. That's because you have to work them every day to get them to grow.

    8/6/3 For Size and Strength

    This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

    The Best Forearm Exercise

    Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

    3 Ways to Target the Quads

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

    5 Truths About Pressing

    Can't bench 350? Coach Boyce says it doesn't matter - overhead pressing is more important. Here’s why.

    Fake Strength: Stop Arching the Bench Press

    Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

    Kettlebells for Size and Strength

    Double kettlebell training for front squat, military press, and clean and snatch.

    6 Truths About Squats

    Should you squat butt to calves? High bar or low bar? What about elevating the heels? Foot placement? Tempo? It's all here in this article.

    Conditioning When the Weather Stinks

    Being in shape isn't about sporting “ripped abz,” it's about being physically capable of being a man. Here's how to get there when the weather ain't cooperating.

    A Tried and True Bodybuilding Program Template

    Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

    4 Weeks To Bigger Legs

    Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.