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Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

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10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Tip: The Number One Hip Thrust Mistake

It's one of the best exercises for glutes... if you do it right. Here's where most people get it wrong.

Build Your Abs With a Barbell

Eight challenging ways to build your abs and boost core strength. All you need is a barbell and a high pain tolerance.

  • Abs
  • Tip: A New Exercise for Total Shoulder Development

    This exercise hits all three heads of the delts along with the rhomboids and lower traps. Can't beat that. Check it out.

    What Overtraining Is and Isn't

    Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

    Predator Conditioning

    Torch fat and retain muscle. Attack your conditioning like a predator. Don't run from it like prey.

    Tip: Do the Pallof Press for a Strong Core

    For great abs and obliques, skip the machines and do this safe, effective, and very tough exercise.

    How to Build Your Own Training Program

    Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

    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 3 Essential Workout Methods for Muscle

    There are three training mechanisms that contribute to building muscle. You need to use all of them to grow. Here's how.

    No-Weights Calf Training

    Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

    Pyramid Method For Strength & Muscle

    Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

    Isometric Exercises That Work!

    Isometric training works for building muscle, but you've probably been doing it all wrong. Here's how to get real results with isometrics.

    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.

    Train Your Calves Every Day

    Got calves? Probably not. That's because you have to work them every day to get them to grow.

    Rebuild Yourself with Complexes

    For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

    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.

    Tip: The Only Three Lifts

    If you were limited to just one bodyweight exercise, one kettlebell exercise, and one dumbbell movement, what would they be? Try these.

    6 Essential Supplement Upgrades

    For supplements to build muscle, burn fat, or raise testosterone, they need to be concentrated, absorbable, and bioavailable. Here's what to look for.

    The 5 Most Worthless Exercises of All Time

    Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them.

    Tip: The Truth About Behind the Neck Pressing

    It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

    How to Eliminate Love Handles & Muffin Tops

    A fat waist is symptomatic of insulin insensitivity. You need to attack it with a combo of specific eating strategies, diet, exercise, and supplements. Here's how.

    The Single Best Muscle-Building Method

    A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

    Tip: Train With Arnold's Golden Six

    This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.