The World's Largest Hardcore Training Site

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

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Latest and Trending

Tip: 10 Supplements for Overall Health & Longevity

Feel better, fight off disease, live longer. Add a few of these to your arsenal.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Tip: Stop Being Needy and Self-Obsessed

Your need to inspire others is lame, ego-driven, and delusional. Here's why, snowflake.

Tip: The Bad Habit That Makes You Overeat

Not only does this make you eat 385 extra calories a day, it also saps your natural testosterone. Check out the science.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

HFT 2.0: The Good, The Bad, and How to Build Bigger Calves

Waterbury updates his most famous–and effective–bodybuilding program with new strategies.

The 6 Unwritten Rules of the Gym

Are you the person in the gym that other people secretly hate? You are if you break these rules.

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.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

The Most Important Lesson From Lifting

Strong muscles are awesome, but weight training can teach you lessons that go far beyond the gym. Here they are.

What You Don't Know About Workout Supplements

If you don't take care of workout supplementation, you might as well not train. Here's how to get it right.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

The Best Squat You Haven't Tried

No squats, no gains. But you don't have to put a bar across your back to do them. Try this!

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

Tip: Supercharge Your White Rice

Just add a teaspoon of this powder to make your white rice extra nutritious and extra delicious.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

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?