The World's Largest Hardcore Training Site

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

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

Latest and Trending

The Deadlift's Dirty Secret

Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

The Dragon Flag

Forget all these fancy core exercises. Here's an old-school classic that will hammer your core into submission.

  • Abs
  • 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.

    The Texas Method

    A proven strength training method to help you keep making progress after the newbie phase. Check it out.

    11 Myths of Warrior Training

    Martin Rooney wants to change how you think about MMA training. Check out his insights here.

    Tip: The Coolest Looking Muscle & How to Build It

    Start building a better serratus anterior right now. Here's how.

    Tip: Activate These Muscles Before Heavy Lifting

    Here's a quick way to fire up the right muscles so you can lift more weight and protect your back.

    Tip: 8 Landmine Exercises for Strength & Size

    Ready to try angled barbell training? Start here.

    Unpopular Opinion: You Don't Need Chains

    Looks hardcore, but if you're not a competitive equipped powerlifter, you don't need them. Here's why.

    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.

    Hamstring Hammering: 6 New Exercises

    Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

    The Athletic Aesthetic Program

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

    Big Arms in 8 Workouts

    Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

    Tip: 5 Gym Hacks to Make Life Easier

    You're going to wonder why you didn't think of a couple of these!

    Everyone Should Use Creatine

    Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

    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.

    The 4 Mandatory One-Legged Exercises

    Want to get strong in the big lifts? Want to stay uninjured? Master these four unilateral exercises.

    Next-level-turkish-get-ups

    Tip: Next Level Turkish Get-Ups

    Challenge your core stability with get-up presses. Here are a couple of challenging ways to do them.

    Tip: Follow the Two-Day Rule

    This easy to follow guideline will maximize your recovery and insure that every workout leads to gains.

    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.

    Tip: Do the Windmill Plank for Your Core

    It's one of the best core exercises for power & strength athletes. Check it out.