The World's Largest Hardcore Training Site

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

You, whether you know it or not, are cheating on the vast majority of your reps. Here's a simple technique to keep you honest.

Latest and Trending

Stop Deadlifting Your Squats

Most people's squats aren't actually squats at all. They're more like deadlifts. Here's how to finally squat right.

Tip: The Top Training Splits for Hypertrophy

First decide how many days per week you're going to lift, then use this handy guide.

The Science of 10 x 3

If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

How I Added 100 Pounds to My Deadlift in 2 Weeks

Just by changing how his training was laid out over the week, the author was able to hit new PRs and reach a whole new level of muscularity. Here's how you can too.

Tip: Reps Don't Matter

Do this and you'll build muscle, regardless of the number of reps you're using.

5 Things You're Deficient In

If you're running low on any of these things, you could be wrecking your health, gaining fat easier, and even limiting muscle gains. Check the list.

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

Tip: A New Way to Build Stubborn Lats

It's not a new exercise, but a better way to do pulldowns that will turn on muscle growth fast. Check it out.

Tip: Great Pecs, Healthy Shoulders

Isolate and pump up your chest without irritating those cranky shoulders. Try this.

Tip: Do High-Rep Plate Raises for Traps

This is really going to burn, but you'll love the results. Here's how to do it.

All Muscle, No Iron

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

10 Great Things About Lifting Weights

If your friends and family don't understand why you spend all that time in the gym, send them this.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

The Most Effective Muscle-Building Strategies

Science-backed, gym-proven strategies for hypertrophy. This covers it all.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

What Nobody Gets About Vitamin D

Take all the vitamin D you want, but it's not going to do a damn thing unless you have sufficient levels of this hard-to-get mineral.

Tip: Increase Triceps Size by 50% in 8 Weeks

This often neglected or maligned method of doing reps proved to work way better than the traditional way. Here's how.

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 Absolute Worst Fitness Trend

Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them?

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Tip: The Most Underrated Factor in Training

Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.

Tip: The Wake-Up Push-Up

This will get your butt in gear in the morning, relieve stiffness, and prepare your low back for the big lifts.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.