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For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

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Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • The Set / Rep Bible

    If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

    10 Movements For Explosive Power

    Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

    Tip: Test Your Athleticism in 2 Minutes

    Let's see how fit you really are. Take this quick test. And try not to puke.

    Training Percentages Made Simple

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

    4 Weeks to Big Arms

    You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

    The Answer for Massive Calves

    To build a set of standout calves, you need to think outside the box. Here’s how.

    The Trap Bar Deadlift

    The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

    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 Ultimate Mobility Test for Lifters

    Can't pass this quick test? Then you're gonna get injured in the gym. Luckily, you can fix everything at home with this drill.

    5 Things You Can Train Everyday

    Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

    Master the Ridiculously Strict Pull-Up

    Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

    The Truth About Pre-Bed Protein

    Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

    7 Surprising Tips for Bigger Arms

    Arms stop growing years ago? Time to apply one of these tips!

    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.

    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.

    Train Size, Then Strength: A 10-Week Program

    Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

    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.

    Tip: Get Ripped on the Rower

    The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

    The Fake Butt Phenomenon

    From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

    Armor Building

    Training is what toughens you up for what's to come. Here's how to build your armor before you need it.

    Magnificent Magnesium

    Most lifters are deficient in magnesium, and that’s affecting their ability to build muscle and lose fat. Here’s why and how to fix it.

    The New 5x5

    The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.