The World's Largest Hardcore Training Site

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

Abcde-diet

ABCDE Diet

Having trouble adding muscle mass without adding tons of excess body fat? Try this unique eating strategy.

Latest and Trending

The Top 10 Kettlebell Exercises for Gains

Kettlebells don't get enough credit when it comes to hypertrophy. Let's change that. Here are the best muscle-building exercises.

12-Minute Workout Spikes Anabolic Hormones

Boost testosterone and growth hormone while smoking your hamstrings, glutes, back, and lungs.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

Tip: Much Better Than Hip Thrusts

A study of female lifters compared the glute-growing abilities of hip thrusts to a common exercise. Here's what they found.

The Best Damn No-Weights Workout

Even an advanced lifter can get a damn good workout at home – without any special equipment. Here's how.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

Tip: Master the PJR Pullover

Nail your lagging triceps with this unique exercise. Here's exactly how to do it.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

Tip: The Right & Wrong Way to Do Weighted Push-Ups

Loaded push-ups with plates or bands are awesome... if you get the resistance in the right place. Here's what you need to know.

Tip: The Truth About Push-Up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know.

Tip: Follow the Two-Day Rule

This easy to follow guideline will maximize your recovery and insure that every workout leads to gains.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Tip: Do Straight Bar Dips

Regular dips not challenging enough for you? Try these. Here's how to do them.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

The Best Leg Exercise You're Not Doing

Boost performance, wipe out imbalances, annihilate weak points, build muscle, and improve all the big lifts... with one exercise.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

10 Best Unilateral Exercises

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

An Interview with Dr. Stuart McGill - Part 1

The world famous spine expert puts the whole spinal flexion, rounding-the-back issue to rest, along with describing the proper way to train core rotation and much more.