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10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Tip: Try the Wobble Squat

Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it.

How Deep Should I Squat?

Not everyone was meant to squat deep, but a simple test will tell you how deep you can safely go. And if "butt wink" is a problem, there are easy ways to fix it.

Bulgarian Split Squats

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

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

Tip: Two Surprising Exercises for Shoulder Health

These two moves can help you prevent and even eliminate shoulder pain.

Body-Part Splits Are Dead

They work for newbies and drug-aided pros, but for the rest of us, body-part splits rob us of growth. Here's what to do instead.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

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.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

Abbreviated Brutality – The Workouts

These 4 training methods would kill most guys who think they need to spend two hours in the gym.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: Stop Sitting on a Ball

This popular form of self-therapy isn't a good fix, and it can make things worse. Here's why, plus a better way to soothe your butt-hurt.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

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.

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
  • 5 Advanced Supplements Newbies Don't Deserve

    You don't need high-octane fuel or nitro if you're only driving a Prius. The same thing applies to newbie lifters and high-octane supplements.

    For Big Shoulders, Ditch the Free Weights

    For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

    Tip: Fix Your Ankle Mobility For Deeper Squats

    The inability to go deep with squats is often caused by ankle issues, not hip issues. Here's how to fix that right up.

    Athlete Lean, Athlete Strong

    The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

    Predator Conditioning

    Torch fat and retain muscle. Attack your conditioning like a predator. Don't run from it like prey.

    The Badass Deadlift Program

    Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

    Tip: The Right and Wrong Way to Cable Crunch

    Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.