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Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

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Push-Ups for Real Strength

You need to do more push-ups. And you need to start doing them right for once. Here's what you need to know.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Squatting from Head to Toe

Everything you ever needed to know about the box squat and how to use it. Check this out.

Get Jacked Without Leaving Your House

Stuck at home? Here's how to whip up some homemade gains with eight advanced training methods.

Tip: The Exercise That Fixes Everything

It's the lift nobody does but everybody needs.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

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.

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?

The Fat Loss Hierarchy

Designing your own diet to get you healthy and lean is as easy as counting from one to eight. Here’s how.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

27 Reasons To Be Big

Warning: This is hilarious powerlifter humor and probably offensive to hyper-sensitive weak people.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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?

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Staying Power

How to use Strength-Endurance Training to be Stronger... Longer

Tip: Realistic Gains After 40

How much muscle can an advanced, natural lifter gain in middle age? Here are the facts.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Growth Hormone: Fact and Fiction

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

The Most Proven Sexual Performance Supplement

Whether you use sex for procreation or recreation, this herb makes everything better, from libido to erections to fertility.

The Top 10 Kettlebell Exercises for Gains

Kettlebells don't get enough credit when it comes to hypertrophy. Let's change that. Here are the best muscle-building exercises.

Tip: The Shoulder Exercise You've Never Tried

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

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.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.