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Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

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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.

Tip: Master the Standing Rollout

Not many people can do it. Too bad, it's one of the best core exercises out there. Here's how to work your way up to it in five steps.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.

Tip: Should Kids Specialize In Sports?

Some parents believe in early specialization. Are they right? Info here.

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.

Push-Pull Training: The Next Generation

The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

Tip: Do Hamstring Curls Before Squats

Pre-pumped hamstrings will make your squat feel more comfortable and stable.

Tip: Protein-Packed Lemon Squares

You've gotta try these lemony blackberry jam protein squares... immediately.

Tip: C3G – How to Source the Good Stuff

Cyanidin 3-glucoside is an effective nutrient partitioning agent, but some companies are under-dosing it. Here's what you need to now.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

Should You Go Keto?

Is keto right for you? Here's an unbiased look at the problems and benefits of a ketogenic diet.

13 Set-Rep Schemes for Brand New Growth

Progress stalled? Change up your sets and reps to challenge yourself and grow. Here are the favorite schemes of our pros and experts.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

The Best Way to Lift Weights

“Eccentric isometrics” are probably the best way to increase strength and size. As a bonus, they'll help you to move like a tiger and feel awesome.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

All Muscle, No Iron

Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

Avoid the Trend Traps!

Take a look back at some of the biggest training and diet trends. Did you fall for any of them? Here's what to keep in mind.

The New 40-30-5 Method

Increase time under tension, create an enourmous pump, and make gains… if you can take the pain. Here's how.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.