The World's Largest Hardcore Training Site

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

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Latest and Trending

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

Tip: The Most Butchered Ab Exercise & How to Fix It

People do this exercise wrong. Don't join them. Try this variation and turn on your abs instantly.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

One-Rule Diets That Work Every Time

Keep it simple and get ripped. Here are 4 one-sentence plans that require a little discipline but not an ounce of overthinking.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

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.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Tip: Can't Do This? Then Hold Off on Bench Presses

Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Tip: The Leg Exercise No One Does Right

Nobody coaches this lower-body movement correctly. Here's where they get it wrong, plus a better exercise.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".