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If you're running low on any of these things, you could be wrecking your health, gaining fat easier, and even limiting muscle gains. Check the list.

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Tip: Follow the Polyphenol Diet, Become Immortal

There's more to good health than just fruits and vegetables.

The Fallacy of High-Rep Olympic Lifting

High-rep Olympic lifting is rising in popularity largely do to CrossFit. But is it a smart way to train?

Protein Will Not Make You Fat

Eat as much protein as you want and it won't turn to fat. In fact, a new study shows it almost all turns to muscle. Check it out.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

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.

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.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

Tip: Increase Triceps Size by 50% in 8 Weeks

This often neglected or maligned method of doing reps proved to work way better than the traditional way. Here's how.

Tip: Great Pecs, Healthy Shoulders

Isolate and pump up your chest without irritating those cranky shoulders. Try this.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

8 More Power Foods

Hope you didn't go food shopping yet, because you're about to make big-time changes to your grocery list.

Bench, Squat and Deadlift: How Often?

Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.

Tip: The Wake-Up Push-Up

This will get your butt in gear in the morning, relieve stiffness, and prepare your low back for the big lifts.

What Nobody Gets About Vitamin D

Take all the vitamin D you want, but it's not going to do a damn thing unless you have sufficient levels of this hard-to-get mineral.

The Most Effective Muscle-Building Strategies

Science-backed, gym-proven strategies for hypertrophy. This covers it all.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

The 10 Best Biceps Training Tips

What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!