The World's Largest Hardcore Training Site

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

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Latest and Trending

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.

Tip: A New Way to Widen Your Shoulders

Combine these two effective lateral raise variations and be ready to go up a T-shirt size.

Why Intermittent Fasting Fails Most People

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Should Steroids Be Legal?

Think steroids are illegal because they're dangerous? Not so fast. Here's the real story behind the criminalization of juice that you've never heard.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

6 Convenient Foods For Muscle Growth

Eating for gains isn't as hard as you think. Add a few of these to your shopping cart.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

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.

Tip: Do the Donkey Calf Raise

Looks weird, but it works better than standard calf exercises. Here's how to do it.

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.

Perfect Body Fat Percentage

What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

Tip: Got Angry Knees? Squat Like This

You don't have to ditch all your leg training when your knees are acting up. Try this squat variation instead.

The New 40-30-5 Method

Increase time under tension, create an enourmous pump, and make gains… if you can take the pain. Here's how.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

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.

Push-Pull Training: The Next Generation

The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

12 Truths About Bodybuilding Training

If your main goal is to build big muscles, this is a must read. Check it out.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

Tip: The Two Keys to Permanent Fat Loss

What's the best diet for losing fat? Answer: Any eating plan that contains BOTH of the elements discussed here.