The World's Largest Hardcore Training Site

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

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Latest and Trending

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

Tip: Strict Diets vs. Your Metabolism

Here's what you need to know about rigid eating plans, adaptive thermogenesis, and metabolic compensation.

Relax... Women Prefer Low-Cortisol Men

Studies show that women prefer men with high testosterone, but there’s more to the story. Check this out.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Tip: Stimulate New Triceps Growth

This superset is great for both bodybuilders and pure strength athletes. Check it out.

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.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Strong Legs, Big Round Butts

Take this popular exercise to the next level if you want big legs, great glutes, and healthy knees. Here's what to do.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

Tip: Protein Oat Cake for Breakfast

A no-sugar added (lazy AF) recipe for those who would rather be eating than baking.

Tip: The Protein Solution

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

Tip: The Bodyweight Superset for Big Arms

Ditch the weights and build some real size. Sounds crazy, but this superset should be the foundation of your biceps and triceps training.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Question of Strength 57

Choose the right lifts for your limb length, stop stimulating your traps during shoulder exercises, and find out if your fitness tracker is crap.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

The Zombie Apocalypse Workout

They're coming. Are you ready? You'll need to be strong and athletic to survive. Do this program or die.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.