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Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.

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Tip: Do the Aipa Row

One row to build your back and biceps, boost your deadlift, and even improve your posture. Check it out.

Ugly Ab Training

Forget about trying to build pretty abs with crunches. Instead, build nasty-strong abs and they'll look great too. Here's how.

  • Abs
  • 5 Grip & Forearm Exercises That Actually Work

    Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

    Change Your Body Fat Set Point

    Can't get lean or stay lean? Can't handle carbs? Impaired gene expression and nutrient partitioning could be the problem. Here's how to fix it.

    Tip: Train Biceps Every Damn Day for Fast Growth

    Sounds crazy, but it works if you use this smart training strategy. Check it out.

    10 Rules for Hardgainers

    Tired of hearing "eat big to get big" by dopes who've always been big? Finally, some smart advice from someone who's been there.

    4-Week Chest Specialization

    If your chest is weak, you can't expect it to grow by only working it once every five to seven days. Here’s a better plan.

    Train Your Calves Every Day

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

    The 3-Day Leg Specialization Program

    A 3-day split that targets your legs while still allowing you to maintain size and strength in your upper body.

    A Letter to Young Jim Wendler

    This hardcore advice about training and life for young Jim Wendler might just be the same advice you need to hear right now. So listen up, get fired up, and get to work!

    3 Ways to Target the Quads

    To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

    Quantifying the Farmer's Walk

    The farmer's walk is as old school as it gets – just grab a pair of heavy weights and walk! But with just a few technical tweaks, you can take the farmer's walk to the next level of safety and effectiveness.

    Shoulder Training: The Mountain Dog Way

    The shoulders make the physique, they say. Here’s how to finally get yours bigger and stronger.

    5/3/1 Reloaded

    Jim Wendler answers all your questions about his proven 5/3/1 training system. Check it out.

    Top Priority for Lower Traps

    Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

    Complexes for Fat Loss

    Complexes are a challenging and effective way to burn fat quickly. Bonus: They’re not boring like running on a treadmill. Here’s how to do them.

    The Top Ten Triceps Exercises

    The best exercises for big, strong triceps. Are you using them? Check out this list.

    9 Exercises for a Complete Back

    Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

    The New Rules of Over-40 Lifting

    Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

    Myofibrillar Growth & Conditioning – The Program

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

    For Big Shoulders, Ditch the Free Weights

    For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

    Everyone Should Use Creatine

    Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

    The 11 Best Books for Smart Meatheads

    Our experts share their favorite books on training, nutrition, and mindset. Check out the list.

    Leg Day in the Smith Machine

    If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.