The World's Largest Hardcore Training Site

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

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

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2-A-Day Training for Radical Gains

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.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

Tip: The Bikini Division – A Rant

There are more bikini competitors at bodybuilding shows than there are bodybuilders. Is that a good or a bad thing?

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

How Sex Really Affects Training & Competition

Old-school coaches made their athletes swear off sex before competition to improve performance. Does that work? Does it apply to workouts? Here's the science.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

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.

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.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

Core Confusion

You don't need ab exercises, just squat and deadlift, right? Wrong! Turns out the studies were misinterpreted. Here's what really hits your core.

  • Abs
  • Dispelling the Glute Myth

    Could it be that everything we thought we knew about glute training was ass-backwards?

    The Texas Method

    A proven strength training method to help you keep making progress after the newbie phase. Check it out.

    Hypertrophy-Specific Training

    An Overview and Sample Program

    The Farmer's Walk Cure

    This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

    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.

    Know Your Ratios, Destroy Weaknesses

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

    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!

    Pyramid Method For Strength & Muscle

    Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

    Ditch The Barbell Bench Press

    Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

    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.

    The Best Way to Build Traps

    Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.