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If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Here's how to get unstuck.

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Wave Ladders for Maximum Strength

Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

Is a 300-Pound Bench Rare?

Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?

The Answer for Massive Calves

To build a set of standout calves, you need to think outside the box. Here’s how.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

Tailor-Made Nutrition - Part 1

Design your own nutrition plan made just for your body and your goals. Here’s how.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Tip: The Good-Thrust

Not, not a glute thrust. This hybrid variation will build your hamstrings as well as your money-maker.

Tip: TUT – Does It Really Matter?

Is time under tension really important for hypertrophy? Let's take a deep dive into that topic.

You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

The Ultimate Bodyweight Challenge

Fire up your athleticism. Build your shoulders. Get a bulletproof core. And do it all while having some fun. Here's how.

Tip: Immunize Yourself Against Fat Gain

Consume a little bit of this substance every day to prevent fat gain or lose fat. Here's the science.

Tip: Eat Rice Without Getting Fat

Check this out. A simple way to reduce rice calories by as much as 50%.

How to Hit a Triple Bodyweight Deadlift

It takes a special breed of animal to be able to deadlift 3X his bodyweight. Here's how to become one.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

The Complete Guide To Shoulder Training

You probably have at least one puny head of the delt. And it makes you look funny. Here's how to tell which one's being lazy and how to fix it.

The 4 Dumbest Forms of Cardio

The four most joint-destroying types of cardio, plus four safer alternatives that burn fat faster.

100 Reps to Ripped

Sets of 50-100 reps, performed with a minimum number of pauses, can be used to break plateaus, build muscle, or burn fat. Here's how.

Built for Bad: Strength Circuits

Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

Escalating Density Training: Revisited

With EDT, sets and reps don't matter. Just pick two exercises, set your stopwatch, and get to work. Check it out.

5/3/1 Rest Pause: A 6-Week Challenge

What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.