The World's Largest Hardcore Training Site

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

All you need is one dumbbell and a hefty amount of mental fortitude.

Latest and Trending

No Weights, Big Wheels

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.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

Rebuild Yourself with Complexes

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

Training With Maximal Weights

The reason why your arms are on the puny side? You don’t train them heavy enough. This 12-week arm training program is based on heavy weights and smart science.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

Rip Away the Fat, Not the Muscle

Stop overcomplicating it. Get back to basics with these four simple guidelines and get shredded fast.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

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 Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

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.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

4 Mistakes Men Still Make in The Gym

Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.

Big Bench Program for Strength and Size

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

Tip: Benefits of Combining Weed with Exercise?

Almost every article you've read on the subject says pot and exercise don't blend. Now comes a report that turns all that on its head.

Myofibrillar Growth & Conditioning – The Program

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

Why Intermittent Fasting Fails Most People

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

The 5 Most Dangerous Deadlift Mistakes

Why do smart lifters let their technique go haywire? Ego lifting? Unawareness? Here are the most common problems.

Tip: Take the Half-Hour Deadlift Challenge

Can you pull two reps of at least 315 pounds every minute? If not you're either weak or out of shape. Check out the test.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals