The World's Largest Hardcore Training Site

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

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Latest and Trending

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

Interval Training on the Rowing Ergometer

The rowing machine may be the best conditioning tool out there for strength athletes. Here's how to use it.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Bulgarian Split Squats

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

Shoulder Training: The Mountain Dog Way

The shoulders make the physique, they say. Here’s how to finally get yours bigger and stronger.

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
  • Growth Hormone: Fact and Fiction

    The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

    Tip: Inside-Out Shoulder Strength and Mobility

    CrossFitters have shoulders of steel and excellent mobility, even if they look silly doing pull-ups. Here's their secret.

    Tip: 3 Meals vs. 6 Meals Per Day

    It's a hot debate right now, so let's cut through the confusion. Here's what you need to know.

    Thick and Wide: The Back Solution

    Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

    The 10-6-10 Method for Size

    To really grow, you have to do concentric, eccentric, and even isometric reps. Here's a training method that combines all three in one set.

    Tip: A Better Way to Calculate Body Fat Percentage?

    Science gives us a new way to figure out how much fat we're carrying. All you need is a tape measure. But is it any better than BMI?

    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.

    Row Every Day: The Thick Back Solution

    Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

    Growth Factor Shoulder Training

    Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

    8 Rules for Fat Loss Training

    A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

    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.

    How to Keep Muscle During a Layoff

    Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

    The Complete Power Look Program

    The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

    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?

    The Best Way to Row, Period

    Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

    Stop Doing Box Jumps Like a Jackass

    Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

    Bigger, Better Glutes

    The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

    Leg Curl First, Squat Later

    Squats rule, but doing hamstring curls first will make your legs even bigger and your squats even stronger. Here’s why.