The World's Largest Hardcore Training Site

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

Resistance bands are here to stay, whether used alone or added to your big lifts. Here are the benefits and drawbacks.

Latest and Trending

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

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.

The 30 Second Mobility Cure

The quick drill will make you stronger, more flexible, and more resilient…instantly. Check it out.

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.

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.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

The Best Exercises. Period.

The absolute best movements for fat loss, maximum power, chest development, overall strength, and more.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

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.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

The Glute-Ham Raise from A to Z

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

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

The Best Exercise for a Smaller Waist

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

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Tip: A 5-Minute Quad Workout That Might Kill You

Do your legs need a wake-up call? Yes, yes they do. Here's the shortest, most growth-inducing workout you'll ever do.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.