The World's Largest Hardcore Training Site

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

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

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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.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Question Of Strength 58

How to keep your strength while dieting. How to build muscle after 40. Here's everything you need to know.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

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.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

Tip: Make These Blueberry & Yogurt Cookies

It's possible to be lean and still eat food that tastes good. Try these high-protein cookies. Easy recipe here.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Tip: The Right & Wrong Way to Do Weighted Push-Ups

Loaded push-ups with plates or bands are awesome... if you get the resistance in the right place. Here's what you need to know.

The 5 People Every Lifter Needs to Avoid

There are five types of people out there who will ruin your progress in the gym. Here they are, plus five great people you need in your crew.

Fix Your Puny Calves, Traps, Abs and Pecs

Do you have tiny calves and traps? How about unresponsive abs and pecs? Well, that sucks. Here are the simple solutions.

The Best Exercise for a Smaller Waist

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

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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.

One Hundred Gram Carb Cure

Ridiculously simple. Powerfully effective. Get shredded using this one simple guideline. Here’s how.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.