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Pausing for 2 seconds during certain exercises can lead to big improvements in strength and performance. Here’s why, and how to do it.

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Hang Clean For Total Body Power

How do you train nearly 200 muscles in your body with one, easy to learn lift? You perform the hang clean. Here's the simple way to do it.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

Rebuild Yourself with Complexes

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

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

3 Psych Skills for Strength Training

Are you standing in the way of your own goals? Here’s how to tackle the mental side of getting bigger, leaner, and stronger.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

Push-Ups: You're Doing Them Wrong!

A lot of people can't do one proper push-up. And YOU may be one of them. Here are the most common problems and how to fix 'em.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Tip: Ditch the Decline Sit-Up

The injury potential outweighs the benefits, plus there's a much better exercise for abs. Check it out.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

The Squat 4 Times Per Week Experiment

A strength coach decides to throw the rules out the window and do high-frequency squatting. Here’s what happened.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

5 High-Calorie Breakfasts for More Muscle

Roussell says getting big begins at breakfast. Give these bulking breakfasts a try and start filling out your shirtsleeves.

The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

5 Biceps Training Tricks You Haven't Tried

Think you've done everything you can for bigger biceps? Nope, you haven't. Try these tricks and strategies.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

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.