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Combine minimal equipment and tons of groundwork for brutally effective fat-loss exercise combinations. Here’s how.

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Lessons from Football

Grinders win, greatness is planned, and your attitude determines everything. Works in the NFL and it'll work for you.

High Pull Blitz

Gain 10 pounds of muscle by doing just one full body exercise? It can work, if you've got the guts to try it.

Micro-PA Activates Hypertrophy

Stimulate muscle growth by activating mTOR, which is the master enzyme responsible for muscle protein synthesis.

Intermittent Fasting Kills Muscle

Study shows fasted training halts muscle gains, even when using BCAA.

8 Exercise Variations for New Growth

Trigger muscle growth with challenging variations of the chin-up, push-up, dip, and more!

3 Things You Need to Unlearn

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

Fasting: Sound Science, Behavioral BS

While intermittent fasting has some benefits, it can easily lead to muscle loss, fat gain, and even disordered eating. Here’s what gurus won’t tell you.

Identify Weak Points and Destroy Them

To reach your training goals, you first have to identify the "kingpins" that are holding you back, then remove them.

Weird Workouts That Really Work

Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups.

Does Lifting Boost Testosterone?

Does manipulating your hormone levels through exercise actually lead to more muscle? Or is that Broscience 101?

Reverse 21s for Hypertrophy

Warning: There will be blood. This technique will rapidly add mass your biceps, chest, back, delts, and legs.

Beyond 5/3/1 Program 1.2

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

The Paleo Hybrid Diet

A “paleo” foundation plus some starchy foods and workout nutrition. Is this the most effective approach a lifter can follow?

7 Ways to Dominate the Pull-Up

Build muscle and get gorilla strong with these unique chin-up and pull-up tips and exercise variations.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

5 Strategies for Choosing Exercises

Forget sets, reps, or percentages. Picking the most effective exercises is the foundation for success.

Explode Your Deadlift

The difference between a stalled deadlift and a new PR is explosiveness. Here's how to start pulling like a pro.

Fear is Good

Fear is the single best predictor of weightlifting success - not the absence of fear, but actually experiencing it.

14 Tips For a Successful Year

Fourteen training, programming, and diet tips to make this your best year yet.

Phoenix Theory

There are four stages to a successful physique transformation. And if you want to make it through them, you'd better be ready to burn. Here’s how.

The One-Bar Warm-Up

Here's a unique warm-up that uses just the barbell instead of bodyweight drills, foam rolling, or mobilizations.

8-Week Quad and Hamstring Assault

Give your body a break from traditional squats and deadlifts and smash your wheels with this growth-inducing plan.

Are You Stronger or Just Better?

Are you getting hung up on improving technique when you should be just concentrating on getting stronger?

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.