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

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

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Dispelling the Glute Myth

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

5 No-Diet Ways to Get Lean

Diets are temporary and often backfire. To lose fat and keep it off, you need to first change how you think. Here's what to do.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

Tip: Joe Weider Killed My Gains

The Father of Bodybuilding, as he called himself, did a lot of great things for weightlifting, but he also led a lot of people astray.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

HSS-100: Shoulder Specialization

Because nothing improves your physique more than building your shoulders. Here’s how to do it.

Bear-dogs
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Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Blending Size and Strength 2.0

Size or strength? Now you don't have to decide. Here's a program that uses high tension and high volume to make you strong and big.

Tip: Ditch the Barbell Row

There's a better exercise to build your back. Safer too. Check it out.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Steroid Users On Soapboxes

Sick of hearing steroid users talk about motivation and discipline when those things weren't apparently enough for them? Then read this rant.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Tip: Go Hard, Then Go Home. But Go Hard Often.

How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.

The Super-Accumulation Program

Most people shouldn't even try it. It's not for them. It very likely isn't for you. You can't handle it. Check it out anyway.

How to Look Jacked in 3 Weeks

If you only had a few weeks to fine tune your physique and look your best for an event, what would you do? Here's what our pros said.

High Intensity Versus High Volume

In the red corner, we have high intensity. In the blue corner, we have high volume.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

Tip: Frozen is Better Than Fresh

Freezing sometimes increases the nutritional value of foods, so stop categorizing frozen food as processed.

Tip: The 2-Minute Grip Strengthener

Do this simple exercise a few times per week and watch your grip strength skyrocket.

DeFranco Agile 8

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.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.