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Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

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The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

Unleash Your Testosterone!

Is a lot of your natural testosterone bound up in your body, unable to be used? Probably. Here's exactly how to free it up.

Worthy vs. Worthless Vitamins: Your Guide

A lot of the most commonly taken vitamins and minerals are a tragic waste of money, but there are a few that you definitely need to take.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

Tip: Push Until You Can't. Rest Until You Can.

Here's how females really need to train for fat loss and muscle gain.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

The Perfect Carb for Lifters

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

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

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.

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

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.

Why Intermittent Fasting Fails Most People

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

Guaranteed Muscle Mass

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