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It doesn't matter how heavy you can go. If you're missing THIS in your training you're not going to build much muscle.

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Tip: How Much Protein You REALLY Need

How much protein does the lifter or athlete need? Well, a lot more than most RDA quoting nutritionists will tell you. Here are the facts.

Tip: 2 Things Every Lifter Must Do to Improve

Some people can't escape the newbie phase. Others get stuck at the intermediate level. Both groups are making the same mistakes. Are you?

The 5 Rules of Workout Challenges

Fitness is filled with workout challenges and WODs. And most of them are stupid. Here are three smart ones that take only 10-15 minutes. Bonus: How to design your own.

Tip: Learn to Feel the Muscle Working

If you don't feel the muscle, you're wasting your time. Here's how to develop that skill for size or strength gains.

Tip: Eat These Foods to Squash Cravings

If you've got the wrong “bugs” in your gut, then you'll suffer from crazy junk food cravings. Here's how to get the right ones in there.

Tip: Use a Balloon to Boost Your Deadlift

Sounds weird because, well, it is kinda weird. But this technique really works! Take a look.

Tip: Measure Your Gains With This Method

If you're only judging the effectiveness of your workouts by how sore you get, you're a newbie. Here's how to gauge actual progress.

Tip: Build Delts with Tempo Contrast Training

This crazy-looking muscle-builder is simple but hard! And you've probably never tried it before. Take a look here.

Tip: Train Beyond Failure the Smart Way

There's a right way and a wrong way to train to failure for muscular gains. This is one of the right ways. Check it out.

Tip: Understand and Control Nutrient Partitioning

You've heard that term before but what does it really mean? Here's what you need to know.

4 Movements For a Monster Deadlift

A weak deadlift is a sign of a weak body. Get your numbers up with these surefire variations. Here's exactly how to do them plus a workout program.

Tip: Do One Set for Arm Growth

Yes, just one set. One excruciating set that'll make your eyeballs pop out. Here's how to do it.

Tip: Do Load-Contrast Training for Growth

Here's a new way to trigger hypertrophy that you've probably never tried before.

Tip: The 10-Minute Leg Day Challenge

Test your front squat, deadlift, and testicular fortitude with this unique workout. Check it out.

Tip: Take the 15-Minute Chin-Up Test

Build your biceps (finally!) with this progressive weekly workout.

Tip: 20-Minute Bench & Chin-Up Challenge

Test your bench press, chin-up, and conditioning with this brutal (but smart) challenge. Check it out!

Tip: How To Know If You Should Cheat

There's a place for cheat meals but most people do it wrong. Don't be one of them. Use these guidelines.

Tip: Take the One Pillow Test

This simple test will tell you a lot about how much mobility, flexibility, or posture work you need. Check it out.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

Tip: Do This Exercise FIRST on Back Day

Some of your back muscles are functionally shortened. Doing this movement first will get them ready for smooth, heavy lifting.

Tip: Perfect Your Power Clean

Here are a couple of cool tricks that'll take your power clean from puny to perfect.

Tip: Do This Exercise BEFORE Bench Pressing

Want to bench more weight with fewer risks of injury? "Prime" your pushing muscles with a few sets of this.

Protein Facts You Better Know!

You don't know crap about protein! Or maybe you do. See if you can sort the facts from the myths. Most people can't.

Tip: Start Every Workout With a Strength Move

Focus on a big basic lift, then throw in some assistance work. Here's how to set it up and what lifts to emphasize.