The World's Largest Hardcore Training Site

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

Got small quads, a weak chest, or lagging triceps? Here's the smart way to bring them up to par.

Latest and Trending

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

Push-Pull Training: The Next Generation

The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

CrossFit and Steroids

A noted performance enhancing drug expert examines CrossFit and answers the controversial question: are top CrossFitters using PEDs?

Tip: Do Farmer's Walks Like This to Get Ripped

This loaded carry beats everything when it comes to metabolic conditioning and fat loss. Here's why, plus two ways to do it.

The 5 Dumbest Muscle Myths

Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.

The Perfect Carb for Lifters

White rice (not brown) is the ultimate grain for athletes and lifters.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

The Best Exercise for a Smaller Waist

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

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Training Percentages Made Simple

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

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

5 Tips For A Bigger, Badder, Overhead Press

You don't have to go through life overhead pressing candy-ass weights. Here are 5 tips to get you moving some serious iron.

How I Really Train

So how does a strength training legend actually train, day in, day out? We asked coach Dan John. Here’s what he had to say.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

10 More Little Known Exercises for Strength and Size

New squat and deadlift techniques, plus killer core exercises and even a couple of forearm movements.

21st Century Core Training

A chiseled midsection. A strong, functional core. Who says you can't train for both? Here’s how to do it.

  • Abs
  • Cure for Cowardly Calves

    Mr. Efficient Exercise guy tells us that the research doesn't tell us jack about calf training. Here's the right way to do it.

    Enormous and Strong Legs: The Mountain Dog Way

    Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.