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

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The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

The Best Damn High Volume Workout Plan for Natties

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

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Reg Park's 5x5 Program

    The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

    Tip: One Forearm Exercise to Rule Them All

    Build a crushing grip and big nasty forearms with this unique exercise. Here's how.

    The Truth About Rest-Pause Training

    If you look at the research, you'll see that rest-pause training isn't what it's cracked up to be. Here's why.

    Tip: The Best Bench Press for Chest Development

    Looks scary, but it's the best way to bench if your goal is chest size.

    Tip: The Capsule That Does It All

    This jack-of-all-trades supplement grows muscle, reduces fat, raises testosterone, lowers estrogen, and fights diseases.

    10 Best Unilateral Exercises

    How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

    The Athletic Aesthetic Program

    Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

    Tip: A Quick Guide to HCG

    Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

    Bulgarian Training Simplified

    Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

    5 Things You Can Train Everyday

    Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

    Natural Gains: The Proven Training Strategies

    Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

    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.

    Tip: How to Develop an Adonis Belt

    Here's how to build the sexiest muscle there is.

    The Best Exercise for a Smaller Waist

    These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

    The Hard Body Workout Plan

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

    4 Steps to Fix Your Triceps

    Your quest for big, strong arms can get stopped in its tracks if you suffer a triceps injury. Here's how to prevent it.

    Training Percentages Made Simple

    Find your true 1 RM and use it to build even more strength. Here’s how.