The World's Largest Hardcore Training Site

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

Nothing changes the look of your physique more than well-developed shoulders. We ask our experts for their very best tips for capped delts.

Latest and Trending

Myofibrillar Growth & Conditioning – The Program

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

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Clean Eating and Biscotti

This Italian cookie recipe is "clean" but it's so tasty you'll feel dirty eating it. And those are the best kinds of foods to eat to lose fat.

9 Superior Exercises for Abs and Obliques

Think beyond the Pallof press and side plank. You want a strong, jacked core? Build it like this.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

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. 

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Big Bench Program for Strength and Size

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

The Eight Best Muscle-Building Exercises

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how.

Tip: Stop Messing Around. Eat For Gains

Can you gain 30 pounds of mostly-muscle in 10 months? Here's how one expert did it.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Question of Nutrition 10

The doc weighs in on meal frequency, calorie counting, and the use of Clomid for boosting testosterone.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

Tip: Do You HAVE to Count Calories?

Maybe not, but you have to be very aware of your SHMEC. Here's what that means.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

Dips: The Upper Body Squat

Dips are awesome, but you better learn proper form and how to dose them. Once that's done, try ring dips, countdowns, combos, and dead stops.

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.

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.