The World's Largest Hardcore Training Site

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

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Latest and Trending

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

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.

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.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

3 Ways to Power Up Your Glutes

Build superhero legs and glutes by combining three powerful cues while squatting or deadlifting.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Steroid Dieting

Your Guide to Losing Fat While "On"

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

Tip: The Squat You Should Be Doing

All types of squats have their benefits, but this one might just be the best all-around variation.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

The Testosterone Boosting Workout

Train in a way that's specifically designed to elevate post-workout testosterone production. Here's exactly how you do it.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

Bulgarian Split Squats

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

The Truth About Bodybuilding Arm Measurements

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

The 4 Mandatory Lifting Movements

Check this out before you DIY your workout plan. Choose a lift from each section and get ready to dominate.

The Athletic Aesthetic Program

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

Tip: Train Your Deep Glutes

The maximus gets all the attention, but don't forget the gluteus minimus and medius. Here's what to do.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

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.