The World's Largest Hardcore Training Site

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

It's time to shake up your workout, stimulate new muscle gains, and lose some fat. Try this training template.

Latest and Trending

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Training one body part per day is outdated, and full-body workouts don't always cut it.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.

Tip: Improve Your Mobility on Squats & Deadlifts

If your heels come up during squats or you have low back pain during deadlifts, this clever trick will fix you right up.

Ian's Top 10 Mass Makers

Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

Tip: The Most Painful (and Effective) Way to Squat

Yeah, it hurts, but if your legs are lagging it'll build them up fast.

Tip: Do Chin-Ups With the 25 Reps Method

Go heavy on the chin-up and you'll build massive amounts of real-world strength and muscle. Check out this workout plan.

Tip: The Dumbest Exercise in Existence

It's the favorite exercise of bad personal trainers and people who don't look like they lift. Here's why you should avoid it.

The Eat As Much As You Want Diet

Lose body fat without counting calories by choosing the right nutrient dense foods. Choose wrong and you'll end up with a condition called “toxic hunger.”

A Tried and True Bodybuilding Program Template

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

Erector Set

Whether your goal is to build an amazing physique, a record deadlift, or simply put slabs of muscle on your lower back, try out a few of these exercises.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.

Tip: Do Weighted Stair Climbs for Metcon

One of the best metabolic conditioning exercises you can do... if you have the guts. Check out these five brutal variations.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

Tip: Testosterone Levels Determine What You Buy

Science determines the role testosterone plays in your purchases, your social status, and how much action you get.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

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.

Lactic Acid Training for Fat Loss

Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

The Texas Method

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

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

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.

The Hidden Fat Loss Hormones

These little known hormones can make or break your ability to lose fat and keep it off. Here's what you need to know to control them.