The World's Largest Hardcore Training Site

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

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Latest and Trending

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 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.

    Tip: ACTN3 – The Muscle Gene

    Here's what you need to know about this tricky gene and its variants.

    Tip: The Scientific Reason Women Need to Go Heavy

    How heavy? Here's the science.

    Screw Cardio! Four Complexes for a Shredded Physique

    Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

    Concurrent Training: The Ultimate Cardio Strategy

    Get stronger and increase your work capacity and cardiovascular health at the same time. Here's your plan.

    The Best Exercise for a Smaller Waist

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

    Reg Park's 5x5 Program

    The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

    50 Reps for Size

    Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

    Tip: Which Type of Milk Should You Drink?

    Plant-based milk substitutes are super hot, but which ones, if any, match up to the nutritional hype?

    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.

    The 6 Foundational Movement Patterns

    To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

    Fail: Pro Bodybuilding and Big Guts

    Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

    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.

    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. 

    10 Best Unilateral Exercises

    How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

    The 6-Week Sprinting Solution

    An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

    American Sniper Workout

    For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

    How To Build A Bulletproof Backside

    Think the posterior chain is just your glutes and hams? Nope. It's the entire backside of your body. Here's how to get it ALL as strong as hell.

    Tip: The Food That Fights Depression

    Could eating more of a certain (delicious) food help stave off depression and anxiety? 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.

    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 Bodybuilding Arm Measurements

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

    Tip: The Best Way to Use Caffeine

    Scientists figure out how much caffeine to ingest before a workout, when exactly to ingest it, and whether habituation is a problem.