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

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

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28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Mastering the Deadlift - Part 1

The complete guide to dominating the deadlift, from shoe selection to advanced training techniques.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Gold School: Triceps So Big...

I'm thinking about great, big triceps. Triceps so thick that you'd have to rest them on a desk or chair to keep them from tiring your shoulders and elbows. What did these old-school guys do to get them?

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

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.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

A Quick Guide to Perfect Dips

The best chest exercise isn't the bench press. It's the dip. Here's how to do it right for big pecs, strong triceps, and healthy shoulders.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

10 Best Unilateral Exercises

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

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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 Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

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.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.