The World's Largest Hardcore Training Site

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

Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.

Latest and Trending

The Modified 5x5 Squat Program

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

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

Top 10 Deadlifting Mistakes and How to Fix Them

When a guy who can pull 800 pounds in his sleep talks deadlifting, you'd better listen up and take notes.

A New Protein, A Designer Carbohydrate

Accelerate gains. Protect muscle. Make any mass phase or fat-loss plan work even better. Here's the most versatile supplement on the planet.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

12 Little Changes For Big Gains

Get bigger, get leaner, and build strength without overhauling your whole dang life. Make these simple changes and tweaks.

Push_press_%e2%80%93_proper_technique

Tip: Push Press – Proper Technique

Most people are holding the bar incorrectly. Here's how to get the best results using good technical execution.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

D is for Detox (and the Dummies Who Do It)

It might be true that the body sometimes needs some help to detoxify itself, but you can't do it with cleanses or enemas. Here's how you can.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

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 10 Most Overrated Workouts and Diets

We ask our experts what training method or diet trend is the most overrated. They don't hold back. Let the butt-hurt begin.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

Tip: Stop Crying About Steroids

Insecure males scream about drugs anytime they see someone stronger, more muscular, or more dedicated than they are. Pathetic.

Tip: How to Increase Your Sex Drive

A new study says we've been looking for libido in all the wrong places. Here's the truth about testosterone, estrogen and sex drive.