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

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Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

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.

5 Realistic Tests of Strength

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

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.

Hamstring Hammering: 6 New Exercises

Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Big Bench Program for Strength and Size

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

Tip: Eat Dinner, Die a Few Hours Later?

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

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

6 Ways to Upgrade Your Back Workout

These unique back exercises and form tweaks will help you build a bigger, stronger back. Guaranteed.

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.

Tip: How to Fix All Your Biceps Problems

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

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Tip: The Coffee for Lifters Only

It tastes amazing, it fuels muscle growth, and it makes your overworked joints feel better. Here's how to whip up a steaming cup.

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.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

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?

Hypertrophy-Specific Training

An Overview and Sample Program

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Tip: Ankle Band Side Walks & Monster Walks

Two great exercises for the gluteus medius and gluteus minimus, the forgotten glute muscles that are key to athletic performance.

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.