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Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

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Tip: The Meal That Damages Metabolism

A new study shows why we may want to have more meals earlier in the day and cut them off long before bed. Here's the new science.

Tip: The Most Painful Pause

Here's how to use iso-holds to stimulate new growth in your hamstrings, glutes, biceps, and more.

Tip: For Bigger Biceps, Do This Exercise

Nope, it's not the curl. Here it is, plus a gym-friendly alternative.

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: Train the Serratus

How do you get that coveted serratus muscle to show up? First, don't be fat. Second, do this unique exercise.

3 Things You Need to Unlearn

Body fat percentage, full body workouts, somatotypes. Are your ideas about these things holding back your progress?

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

Tip: The Forgotten Way to Build Legs

It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.

Tip: Build Size with the 3-50 Method

Use this set-rep scheme with any lifting exercise and you'll build some new muscle. Warning: It's brutal. Take a look.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

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 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

Tip: 3 Rules for Lifters Who Love Coffee

Here's why you shouldn't drink coffee after training, plus two more java rules you need to know.

Tip: The 10-10-10 Treadmill Sprint Workout

Want a bigger engine? Do metcon with progressive overload. This is tough and it only gets tougher... but so will you. Take a look.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

8 Workout Mistakes You're Probably Making

Training abs at the wrong time, using dumb supersets, “pulling a CrossFit,” and other programming mistakes that nearly everyone makes.

Drink These for Extreme, Untamed Energy

Most energy supps, at best, stop you from yawning. But if you want one that puts you into maximum overdrive, look no further.

8 Back Exercises You've Never Even Seen

These new rowing exercises will not only build a thick back, they'll force you to (finally) use optimal form.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.