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Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

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4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

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 Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Big Bench Program for Strength and Size

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

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

The Modified 5x5 Squat Program

The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

Steroid Dieting

Your Guide to Losing Fat While "On"

Tip: 5 Next-Level Ab Wheel Rollouts

Here's how to progress this classic exercise to build an even stronger midsection. No newbies allowed.

Tip: The Dumbbell Side Bend is for Dummies

This doesn't make biomechanical sense. Here's a better exercise that actually works.

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: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

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.

The Easiest Exercise With the Most Benefits

Get leaner, end back pain, recover faster from monster workouts, and even get a little smarter. Here's how.

The Single Best Muscle-Building Method

A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

6 Unstable Overhead Lifts for Quick Gains

Doing these 6 exercises with unstable, osciallating objects challenges the nervous system, boosts athleticism, and triggers gains.

Tip: Don't Be Scammed by Grass-Fed Beef

Marketers are tricking you into thinking that your steaks and burgers have the right ratio of fatty acids. Here's the real story.

Tip: Do Reverse Incline Hammer Curls

This biceps exercise builds muscle 4 different ways. Try it if your arm growth has stagnated.

DOMS: No Pain, No Gain?

Does getting sore actually lead to more muscle growth? Can you get big and strong without getting sore? The answers here may surprise you.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

Bench More to Bench More

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