The World's Largest Hardcore Training Site

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

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Latest and Trending

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

Tip: The Best Hip Hinge

This fundamental movement pattern is, well, fundamental. But try this before you jump into deadlifting.

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.

Bustin' Ass 101

If you think you're way beyond this basic advice, think again. Warning: Not for snowflakes.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

Ugly Ab Training

Forget about trying to build pretty abs with crunches. Instead, build nasty-strong abs and they'll look great too. Here's how.

  • Abs
  • Lost Strength: The Missing Exercises

    You're already doing the big basics, right? Now add these. You'll get stronger, perform better athletically and get more jacked.

    Tip: Go Heavy Without Going Heavy

    For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

    Full Body Training For Advanced Lifters

    If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

    The Hardgainer Prescription

    Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it.

    The Final Word: Free Weights vs. Machines

    Some say free weights are best. Some say machines are best. They're both being narrow-minded. Here's the real science.

    How to Pull 1,008 Pounds and Make it Look Easy

    Andy Bolton has pulled 1,008 pounds in competition. Get his best deadlifting advice here.

    The Truth About Bulking

    There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

    Lifting 3 Days a Week Is Best

    Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

    Tip: The Butt Muscle You're Missing

    Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.

    Tip: Science Reveals the Best Workout Split

    Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.

    Tip: The Truth About Eating Lots of Eggs

    Researchers put participants on a diet with lots of eggs to see how their waistlines and hearts would handle it. Here are the results.

    8 Rules for Fat Loss Training

    A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

    Know Your Ratios, Destroy Weaknesses

    Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

    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.

    Shredded in 6 Days

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

    The Best Way to Build Traps

    Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

    How Bodybuilders REALLY Get Ripped

    Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.