The World's Largest Hardcore Training Site

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.

Latest and Trending

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Tip: Natural Lifters and Protein Synthesis

Want more muscle? Trigger protein synthesis often. Here's how.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: The Cable Chop for Rear Delts

All the reverse flyes in the world won't build up your lagging posterior delts. Add this move to shoulder day.

Tip: Do the Viking Press in Your Gym

You've seen this lift in strongman competitions. Here's how to do it in a regular gym and smash those delts.

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.

Tip: A New Way to Widen Your Shoulders

Combine these two effective lateral raise variations and be ready to go up a T-shirt size.

Tip: Strong Legs, Ready-For-Anything Knees

Use these two lunge variations to build your legs AND protect your knees.

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-t-spine-extension

Tip: The T-Spine Extension

This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.

8 Reasons Kids Should Lift Weights

Team sports kill individuality and fail to build self-worth. Weightlifting, however, can prevent your kid from going over to the dark side. Here's why.

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.

The Hard Body Workout Plan

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

Training While Deployed

A 10-workout program designed to get you bigger, stronger, and combat ready, whether you're in the military or not.

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.

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.

Mobility is Overrated

Nagging shoulder pain won't suddenly go away if you keep treating it like a mobility issue. Here's the real problem and how to fix it.

Kroc: From Matt to Janae

The transgender powerlifter and bodybuilder formerly known as Matt Kroc speaks out.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!