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These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

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Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

4 Foods Your Body Hates

These foods can wreak havoc on your gut and interfere with your goals, even if you're counting the macros and calories.

Tip: Shut Up About Your Goals

Studies show that telling others about your goals makes you less likely to achieve them. Here's why, plus a better method.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Tip: Nail the Walking Lunge

Grab a barbell and take a walk. Here's the right way to lunge.

Tip: Get Stronger Overhead – 3 Exercises You Need

These accessory moves will help you build your barbell overhead press and a whole lot more. Check 'em out.

Foam Rolling Facts and Fiction

Stop violating your foam roller! If you're going to use it, use it at the right time and for the right reason. Get the facts.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Tip: The High-Bar Squat for Big Quads

It's hard to beat this squat variation for big quads. Here's what you need to know.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

Tip: Better Butts and Bigger Legs

Lower-body day just got more interesting. Here are two ways to make this move even more effective.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Freaky Strong Calves: The Workout Program

If this five-step calf training program doesn't work for you, then you're just not trying hard enough. Check it out, if you dare.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

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.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.