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

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

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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.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

Tip: Eat Dinner, Die a Few Hours Later?

New research shows that a single unhealthy meal can have devastating effects.

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.

Know Your Ratios, Destroy Weaknesses

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

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

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.

Dispelling the Glute Myth

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

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.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

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 Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

4 Things to Do AFTER Lifting to Boost Gains

After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do.

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.

Tip: How to Fix All Your Biceps Problems

Here's what to do if your curls aren't cutting it.

5 Things to Stop Doing in the Gym

Many experienced lifters make these training mistakes. Do you?

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

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.

Bodybuilder Biceps, Powerlifter Triceps

Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.

Tip: This Extreme Rep Range Isn't For Sissies

It turns out a rarely explored rep range works just as well in building muscle as more traditional rep ranges. Mind officially blown.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Best Lift for Every Body Part

Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority.

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.