The World's Largest Hardcore Training Site

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

Get faster and display more power by getting the right amount of sleep. Here's the science.

Latest and Trending

Tip: 3 Ways to Get Your Motivation Back

In a slump? Bored? Here's how to get pumped about getting pumped again.

Tip: What Turns Women On... and Off

Science says that females want to see something when you take your clothes off, or rather, the lack of something.

Spot Reduction is Real

You’ve heard wrong. You CAN target fatty areas of the body. Here’s how.

The Very Best Machine in the Gym

Free weights are usually best, but not always. We asked 6 coaches and pros about their favorite machine and how they like to use it. Check it out.

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

6 Muscle-Building Myths: Debunked!

You can't possibly still believe this stuff... oh wait, you do. Here's the truth about muscle gains and fat loss. Understand the science to upgrade your physique.

Tip: Total Body Training vs. Body Part Splits

Should you train a muscle group or two per day or your entire body? Here are the pros and cons of each method.

5 Ways You're Wasting Time in the Gym

Think you're making the best use of your gym time? Yeah, probably not. It's time to get accountable and get smarter about your workouts. Here's how.

The 1 Rep Max is Dead

Unless you're a competitive lifter, there's little reason to do one rep maxes. In fact, a 2RM or 3RM actually works better for building strength. Here's why.

Kroc Row Vs. Pendlay Row

If you want a big back, the Kroc row and the Pendlay row are the biggest, baddest rows on the planet. But which one will build more strength and grow more muscle?

The Strong Bodybuilder Program

A program that combines strength-building compound movements with insane muscle-growing giant sets and multiple intensity techniques.

Blending Size and Strength 2.0

Size or strength? Now you don't have to decide. Here's a program that uses high tension and high volume to make you strong and big.

The Science of 10 x 3

If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

High Intensity Versus High Volume

In the red corner, we have high intensity. In the blue corner, we have high volume.

Tip: Are Protein Shakes Really Bad For You?

The lay press says to lay off protein shakes. Here's the truth.

Tip: 3 Unexpected Things That Accelerate Gains

The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.

The Very Best Bodyweight Exercises

Nine butt-kicking bodyweight moves that lifters and athletes need, no matter how advanced they are.

Tip: The High Performance Mindset

The best athletes have trained their brains to deflect fear and anxiety. You can to. Here's how.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

Carbs: When, How Many, and What Kind

Should you be going low carb, high carb, or somewhere in between? What carbs are best? How should they be timed? We ask the experts.

5 Ways To Make Face Pulls Even Better

Everyone needs to be doing face pulls. Period. Here are five new variations that'll boost shoulder health and muscle growth.

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

Tip: When Life Gets Hard, Work Hard

Successful lifters find comfort in discipline. Here's what you can learn from them.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.