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

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Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

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.

The Ultimate Bodyweight Challenge

Fire up your athleticism. Build your shoulders. Get a bulletproof core. And do it all while having some fun. Here's how.

Tip: The Bodyweight Lunge Challenge

Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

CrossFit for Meatheads

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

5/3/1 for Hardgainers

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

The Lifter's Guide to Sprinting

Sprinting leans you out while building you up. Here's your expert guide to working sprints into your training plan.

The 100-Rep Trap Bar Workout

A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

The Craziest Training Method

This method of training, called HBT, looks nuts. But it works! Even top powerlifters and NFL athletes are using it. Check it out.

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

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.

Tip: 5 Heavy Band Exercises for Legs & Glutes

No access to big weights? These banded exercises will get the job done.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Tip: Take This to Increase Testosterone by 24%

It's crucial to health anyhow, so you've got no excuse not to take it.

How-to-do-hand-release-push-ups

Tip: Do the Hand-Release Push-Up

If your goals include building a big chest, developing power, and improving your bench press, this is the superior way to do push-ups.