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

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

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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.

Hypertrophy-Specific Training

An Overview and Sample Program

5 Cool Things To Make With Protein Powder

Dessert doesn't have to be packed with sugar and flour. Stay lean and build muscle while eating these protein-packed desserts.

Dispelling the Dumbest Protein Myths

If you've ever gotten into a debate about protein with someone, one of you probably brought up one of these myths. Hope it wasn't you.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Tip: 3 Ways to Build Consistency

If there's one answer to every question about getting bigger and stronger, it's this: be consistent. Here's how to do it.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

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.

Tip: The Trap Bar Death March

Short on time? Here's a nasty, versatile, total-body workout.

Adversity Makes Us Stronger

Like it or not, the truth is that successful people just work harder than less successful people. So drop the excuses, stop blaming others, and get to work. Here’s some motivation.

Tip: The Best Calf Exercise Just Got Practical

It's the best hypertrophy exercise for calves, but you've probably never used it because it's, well, awkward. Well, not anymore.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

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.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

6 Essential Supplement Upgrades

For supplements to build muscle, burn fat, or raise testosterone, they need to be concentrated, absorbable, and bioavailable. Here's what to look for.

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.

The 7 New Rules of Lifting

Stop burning out, being weak, and wasting time. Follow these proven training principles and keep the progress coming.

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.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

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.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.