The World's Largest Hardcore Training Site

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

A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program.

Latest and Trending

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

10 Rules for Hardgainers

Tired of hearing "eat big to get big" by dopes who've always been big? Finally, some smart advice from someone who's been there.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

10 Awesome Pull-Up Variations

Challenge yourself, crush boredom, and build a capable upper body with these butt-kicking variations.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

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.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

4 Minutes to Core Strength

All you need to build strong, powerful abs is “The Pillar Killer” – a mechanical drop set built around a series of core-specific movements. Check it out.

The Posture Cure

What's the point of training if you're always hunched over and hiding your gains? Straighten up to look as strong as you actually are. Here's how.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Maximize Protein Synthesis

Building muscle boils down to getting on the right side of the protein synthesis balance sheet. Here's how to do it.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

Building Fat Guy Calves

Fat guys have great calves. Here’s how to build them without the getting fat part.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

The Evil Russian Speaks - Part 1

An Interview with Pavel Tsatsouline