The World's Largest Hardcore Training Site

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

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

Latest and Trending

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Want Big Arms? Stop Wasting Your Time!

You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...

Stop Doing That, Start Doing This!

Want to make faster progress? There's something you need to cut out, and something you need to add in.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

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.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

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 Best Exercise for a Smaller Waist

    These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

    A Simple Program for Complex Results

    If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

    The Get Shredded Diet

    This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

    Natural Gains: The Proven Training Strategies

    Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

    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.

    8 Rules for Fat Loss Training

    A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

    The Truth About Ass-to-Grass Squats

    Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

    The 5 Most Worthless Exercises of All Time

    Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them.

    8-Week Basic Strength Plan

    Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

    Athlete Lean, Athlete Strong

    The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

    Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    The Truth About Bodybuilding Arm Measurements

    If you want to know the true size of your arms, measure them correctly. Here's your guide.

    17 Nutrition Tips That Change Your Life

    Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love.

    Training Percentages Made Simple

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

    Making Sense of Supersets

    A lot of supersets just don't make any sense, physiology-wise. Here's some methodology to support your passion for pairing.