The World's Largest Hardcore Training Site

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

Ask-us-anything-04

Ask Us Anything 4

Can banging a bodybuilder make you fail a drug test? Can anyone build 19-inch arms? Is soreness necessary? All this and more!

Latest and Trending

These 3 Exercises Are a Waste of Time

These exercises really don't work, and some even lead to injury. Here's why, plus some more effective alternatives.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

Tip: Death by Dumbbell – The Workout

Got about 10 minutes? Then you've got time to do this wicked one-dumbbell workout.

Tip: Testosterone and Adult Entertainment

Does watching smut boost your T levels? Well, it depends. Here's the science.

Tip: 4 Convenient Foods You Should Be Eating

Make losing fat and building muscle a little easier and a little tastier. Toss these foods into your shopping cart.

6 Weeks to Superhero

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.

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

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.

7 Bad Foods That Are Good For You

You've been misled by dumb dieticians. Turns out that many of the "evil" foods they say to avoid aren't bad at all. Check out this list.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

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.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Tip: Smoke Your Legs With an EZ-Bar

It's not just for arm day, you meathead. Try these awesome lower-body exercises.

Tip: The Best Power and Conditioning Test

You need both anaerobic power and aerobic capacity to be a great lifter and athlete. Test them both with this simple challenge.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?