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

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

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Tip: The Coffee for Lifters Only

It tastes amazing, it fuels muscle growth, and it makes your overworked joints feel better. Here's how to whip up a steaming cup.

Forget About Squat Depth

Two authorities on squatting think squat depth is arbitrary and senseless. Here are 5 things about squats that they think are much more important.

Tip: The Exercise To Do Before Deadlifting

Warm up with this simple move and you'll be able to deadlift more weight safely. Check it out.

Tip: We Might Have Been Wrong About Diabetes

New research proves a single high-carb, high-calorie meal might end up causing long-term damage to your insulin sensitivity.

7 Things No One Tells You Before You Start Lifting

If you knew these seven things about lifting or bodybuilding beforehand, would you even bother walking into a gym? Take a look.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

Hypertrophy-Specific Training

An Overview and Sample Program

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

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.

Tip: 3 Meals vs. 6 Meals Per Day

It's a hot debate right now, so let's cut through the confusion. Here's what you need to know.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Tip: You've Gotta Try This New Leg Exercise

Unlike conventional hack squats, this landmine version allows you to find the perfect groove for your joints. Check it out.

How To Make Any Diet Work

If you've tried and failed to get lean, you need a different approach. Here's how to really get ripped, whatever diet you choose.

5 Training Rules to Live By

There's stuff you learn only after years of training. Skip the long learning curve and get smart about lifting right now. Read this.

Steroids for Dummies

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

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

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.

Tip: Go Slow, Hold, and Explode

Eccentric-isometric training blends together three different training stimuli to bludgeon your muscles. Here's how it's done.

Tip: Twice-A-Day Training for Maximum Results

If you can find the time, hitting two workouts in one day can bring major results... if it's planned properly. Here's how to do it.

Tip: A Cheap, Simple Stack for Healing Injuries

Combine these two kitchen staples to increase collagen synthesis by 100% in as little as one hour.