The World's Largest Hardcore Training Site

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

One simple exercise can help you build more power and athleticism than any other. Oh, and it'll get you ripped too. Here’s how to do it.

Latest and Trending

You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

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.

Build-your-abs-and-lats-with-rollouts

Tip: Build Your Abs and Lats with Rollouts

The secret to a good rollout is lat tension. Here's what most people do wrong and how to fix it.

Training Percentages Made Simple

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

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.

Proven, Affordable Workout Recovery

There are plenty of exotic ingredients out there, many with a proven track record, but sometimes all you need is the basics.

Tip: A New Way to Make Overnight Oats

This muscle-building, workout-fueling breakfast has become a staple for many lifters. Here's a new way to whip up a batch.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

Tip: Do Farmer's Walks Like This to Get Ripped

This loaded carry beats everything when it comes to metabolic conditioning and fat loss. Here's why, plus two ways to do it.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Tip: The 6-12-25 Protocol for Biceps

This workout will add size to your biceps quickly... if you don't die. Take a look.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Tip: 4 Hip Adduction Exercises You Need

Prevent injuries and build complete lower-body strength with these moves.

Tip: How to Develop an Adonis Belt

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

How-to-do-hand-release-push-ups

Tip: Do the Hand-Release Push-Up

If your goals include building a big chest, developing power, and improving your bench press, this is the superior way to do push-ups.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.