The World's Largest Hardcore Training Site

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

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Latest and Trending

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Supercharge Your Spine and Your Lifts

Do this simple test on your thoracic spine, apply the easy fixes, and watch as your chin-ups, pull-ups, and OH presses explode.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

Four Secrets to Beating Stress to Build Muscle

Stress can rob you of your gains. Here's how to prevent it.

Lactic Acid Training for Fat Loss

Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

If It Fits Your MICROS?

You can lose fat with any diet that puts you in a caloric deficit. But at what cost? Here are the micronutrients you're missing.

Tip: How to Not Be Chubby

It takes a lot of work to get ripped, but going from flabby to average? Not too tough. Here's your plan. No calorie counting required.

The 4 Mandatory Lifting Movements

Check this out before you DIY your workout plan. Choose a lift from each section and get ready to dominate.

Tip: 14 Band Exercises for Bigger Lifts

Prevent injuries, perform better athletically, and smash some PRs by adding a few of these moves to your next workout.

Tip: How to Do REAL One-Arm Push-Ups

Most people can't do them. And the people who THINK they can do them probably aren't doing them right.

9 Superior Exercises for Abs and Obliques

Think beyond the Pallof press and side plank. You want a strong, jacked core? Build it like this.

Tip: A New Angle on the Shoulder Press

Try this pressing variation to mix things up. It's also great if your shoulders are feeling banged up.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

Tip: High-Dose TRT or Mild Steroid Cycle?

Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

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.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

The Best Training Tool for Triceps

Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.

Bench Press Without a Bench

Elite strength athletes love this lift. Here are 6 ways to do it that'll get you strong and make your bum shoulders feel awesome.

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.