The World's Largest Hardcore Training Site

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

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

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Tip: For a Bigger Chest, Do Headless Presses

Improve your form, build more strength, and hit your pecs harder with this simple adjustment.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

Sprinting for Muscle

Here's how sprinting can make you stronger, leaner, and more muscular.

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Tip: Do the Hand-Release Push-Up

If your goals include building a big chest, developing power, and improving your bench press, this is the superior way to do push-ups.

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.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

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Tip: 6 Moves to Unlock Tight Hips

Run better, squat better, and feel better with these 6 drills to open up your hips.

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • The Truth About Bulking

    There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

    Tip: Long-Term TRT – Safe and Healthy?

    An 11-year study of over 800 men using testosterone replacement therapy came to some fascinating conclusions. Take a look.

    Tip: The Pill That Makes Damaged Muscles Bigger

    This plant chemical takes away soreness, but it turns out it also makes injured and bruised muscles heal faster.

    5 Things You Can Train Everyday

    Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

    Tip: The Perfect Number of Sets for Growth

    Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

    Pull-Ups Vs. Chin-Ups

    We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

    Tip: Nail Your Upper Glutes

    Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

    10 Most Annoying People in the Gym

    They're rude, creepy, and sometimes just plain obnoxious. The question is, are you one of them?