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Tip: Lift Hard, Lift Wisely

Keep these 15 things in mind and you'll have a long lifting career.

Tip: Avoid Labels that Make You a Victim

Perceived helplessness will keep you out of shape. Here's why.

Tip: Train for Systemic Growth

Don't try to isolate every little muscle. Prioritize big compound lifts, especially if you're natural. Here's why.

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Tip: Don't Judge a Workout By Its Length

How long do your lifting workouts last? Don't answer. It doesn't matter much. Here's why.

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Do Just 4 Intense Workouts Per Week

Sure, you can train more often than that, but here's why you'll make better progress limiting the tough workouts to four a week.

Tip: Try Band Dips for Chest and Triceps

No dip stand? Or do regular dips just hurt your shoulders? This band variation is the solution to both problems.

Tip: Do the Single-Leg Romanian Deadlift

Build and strengthen your hammies with the braced variation of this exercise. Here's how.

Tip: Try the Wobble Squat

Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it.

Tip: Get Enough Iodine for Thyroid Health

A mild deficiency can make it harder for you to stay lean. Here's where to get it and how much you need.

Tip: Do Front Squats First

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Tip: Set Higher Rep PRs

Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why.

Tip: Do the Rack Pull and Chin-Up Superset

This challenging back builder combines compression and decompression exercises for max results. Here's how to do it.

Tip: Eat Proffles!

Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here.

The 4 Paths To Strength

There's more than one way to build nasty strength, but you always have to be smart about max effort training and exercise variety. Here's your guide.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Tip: How to Foam Roll Your Calves

Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves.

6 Lifting Strategies That Always Work

Cut through all the complex weight lifting theory with these proven strategies for building strength and muscle.

Tip: Do Partner Flyes for Bigger Pecs

Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: Make These Cheesecake Cookies

Easy to make high-protein cookies that will blow your dang mind. Get the healthy recipe here.

Tip: Build Your Grip with Deadlift Ramps

This grip strengthening method is flat-out nuts, but it works remarkably fast. Check it out.

Tip: Do the Shin Box Drill Before Leg Day

Looks a little goofy, but it really gets you ready for heavy lower-body lifting. Check it out.