The World's Largest Hardcore Training Site

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

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

Latest and Trending

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

The Russian Approach to Size and Strength

Strength coach JP Catanzaro goes behind the former Iron Curtain for a periodized approach to unprecedented levels of size and strength.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Tip: The High-Bar Squat for Big Quads

It's hard to beat this squat variation for big quads. Here's what you need to know.

Tip: The Landmine Exercise You Need for Hammies

Blast your hamstrings and glutes with this new twist on the RDL.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Training Percentages Made Simple

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

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

What You Don't Know About Training Delts

Science reveals some surprising tips on how to train the deltoids and create "3D" shoulders. Check them out.

Effective Training for Busy Men

Life has this annoying habit of interfering, but that doesn't mean training should get put on the back burner.

Lessons From a Change Maker

John Berardi, PhD, talks about food, fads, and playing the long game in the fitness biz.

Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

Tip: High-Dose TRT or Mild Steroid Cycle?

Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.