The World's Largest Hardcore Training Site

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

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

Latest and Trending

Turkish Get Ups Make You Awesome

Ready for a challenge? The Turkish Get Up will take your stability, core strength, and mobility to the next level.

The Best Exercises. Period.

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

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.

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 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

Curcumin for Muscle Growth

Curcumin is widely known for its anti-inflammatory and pain relieving effects, but it may also be anabolic.

Are Heavy Kettlebell Swings Better Than Deadlifts?

Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

5/3/1 and Athletes

Sports specific training is a myth. Athletes need to be mobile, fast, and strong, and it starts by following the basic rules outlined here.

Back-Friendly Leg Training

Leg training should push you to your physical limits without crushing your back. Here's the smart way to make it happen.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Prilepin's Table for Hypertrophy

Rethinking a classic strength training paradigm so that it results in massive hypertrophy gains.

The Truth about Training Frequency

How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

Sprinting Towards Single Digit Body Fat

The secret to dropping fat and building a great posterior chain may be just a few hundred meters away. Check out this plan.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

12 Truths About Bodybuilding Training

If your main goal is to build big muscles, this is a must read. Check it out.

The Science of 10 x 3

If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

The Truth About EMS

Can you really zap on muscles, get abs, and boost athletic performance with EMS? Yes... and no. Here are the facts.

Fear of Muscle: What Women Need to Know

Are you a woman who's afraid of growing too muscular? Do you know a woman who is? Read this and alleviate that fear.

Tip: Not Probiotics, Not Prebiotics, but Postbiotics

Everything we know about nutrition, metabolism, and immunity is about to be turned on its head.

Tip: The Cure For Stubborn Medial Delts

Can't get your side delts to grow? You may be training them wrong. Here's what to do instead.

Tip: Alkaline Water Doesn't Completely Suck

The ads for alkaline water say it'll cure everything. It can't, but there's at least a grain of truth behind it.

Tip: Make Room for Big-Bottomed Girls?

Bodybuilding has finally jumped the shark by starting a division for women with bikini-figure upper bodies and Kardashian-esque lower bodies.