The World's Largest Hardcore Training Site

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

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Latest and Trending

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

The 1000-Rep Arm Workout

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

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

27 Eating Rules to Control Body Fat

Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

Break Up Those Hips and Fix That Squat

Loosen up those hips and fix your lame-ass squats. Here's how.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

Steroid Dieting

Your Guide to Losing Fat While "On"

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

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.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

Tip: Body Part Splits vs. Push-Pull

These are both popular and effective ways of organizing your workouts, but which is right for you? Find out here.