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Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

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2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

How To Build A Bulletproof Backside

Think the posterior chain is just your glutes and hams? Nope. It's the entire backside of your body. Here's how to get it ALL as strong as hell.

The Simple Diet

Getting lean is simple, just not easy. Here are some uncomplicated rules to follow about food, cheat meals, and more.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The "Can't-Believe-It's-a-Diet" Diet

An easy, week-long diet to quickly drop the pounds you've gained from your social isolation.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Tip: Leg Day with Just a Band

Set your quads, glutes, and hams on fire. Here's how.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

Tip: The Shoulder Exercise You've Never Tried

This versatile movement works great, even if you have beat-up shoulders.