The World's Largest Hardcore Training Site

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

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

Latest and Trending

Tip: Do the Donkey Calf Raise

Looks weird, but it works better than standard calf exercises. Here's how to do it.

Tip: The Chocolate Chip Cookie for Lifters

These high-protein cookies will make you as happy as a stubby guy on squat day. Get the simple recipe here.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Perfect Body Fat Percentage

What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

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.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

6 Convenient Foods For Muscle Growth

Eating for gains isn't as hard as you think. Add a few of these to your shopping cart.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

CrossFit and Steroids

A noted performance enhancing drug expert examines CrossFit and answers the controversial question: are top CrossFitters using PEDs?

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?

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

Tip: A New Way to Widen Your Shoulders

Combine these two effective lateral raise variations and be ready to go up a T-shirt size.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

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. 

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Tip: Got Angry Knees? Squat Like This

You don't have to ditch all your leg training when your knees are acting up. Try this squat variation instead.

Tip: Get Mom and Dad To Eat More of This

This is potentially the greatest gift a son, daughter, grandson, or granddaughter could ever give to their aging parents or grandparents.

The New 40-30-5 Method

Increase time under tension, create an enourmous pump, and make gains… if you can take the pain. Here's how.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.