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Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

Hamstring Hammering: 6 New Exercises

Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

Tip: How to Fix All Your Biceps Problems

Here's what to do if your curls aren't cutting it.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

5 Best Loading Schemes for Size & Strength

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

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

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.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Respect These 5 People in Your Gym

The gym is full of phone-obsessed, squat rack curling wankers. Thank goodness these five awesome types of people are there too. Check 'em out.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Tip: This Extreme Rep Range Isn't For Sissies

It turns out a rarely explored rep range works just as well in building muscle as more traditional rep ranges. Mind officially blown.

Phoenix Theory

There are four stages to a successful physique transformation. And if you want to make it through them, you'd better be ready to burn. Here’s how.

17 Nutrition Tips That Change Your Life

Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

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.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

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.