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Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

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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.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

5/3/1 for Hardgainers

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

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: One Forearm Exercise to Rule Them All

Build a crushing grip and big nasty forearms with this unique exercise. Here's how.

Tip: The Best Bench Press for Chest Development

Looks scary, but it's the best way to bench if your goal is chest size.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

The Truth About Rest-Pause Training

If you look at the research, you'll see that rest-pause training isn't what it's cracked up to be. Here's why.

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
  • The Athletic Aesthetic Program

    Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

    Tip: A Quick Guide to HCG

    Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

    5 Things You Can Train Everyday

    Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

    10 Best Unilateral Exercises

    How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

    Tip: The Capsule That Does It All

    This jack-of-all-trades supplement grows muscle, reduces fat, raises testosterone, lowers estrogen, and fights diseases.

    Natural Gains: The Proven Training Strategies

    Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

    3 Days a Week is All You Need

    Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

    Bulgarian Training Simplified

    Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

    Tip: How to Develop an Adonis Belt

    Here's how to build the sexiest muscle there is.

    The Hard Body Workout Plan

    How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

    The Best Exercise for a Smaller Waist

    These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

    4 Steps to Fix Your Triceps

    Your quest for big, strong arms can get stopped in its tracks if you suffer a triceps injury. Here's how to prevent it.

    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.