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You can learn a lot from competitive powerlifters. But you can also really screw up your progress if you follow their "rules" blindly. Here's the cold hard truth.

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Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

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.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

8 Inconvenient Truths About Ab Training

Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

How to Build Mass as a Tall Lifter

If you're tall and you want to build muscle, you need to adopt new exercises, new techniques, and new strategies.

The 3-Day Leg Specialization Program

A 3-day split that targets your legs while still allowing you to maintain size and strength in your upper body.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

The Return of German Volume Training

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

The Big Arms Blueprint

Feel like your arm growth has come to a halt? Stop looking around for crazy solutions and try this back-to-basics plan.

Nasty Ab Training

Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

Tip: 14 Band Exercises for Bigger Lifts

Prevent injuries, perform better athletically, and smash some PRs by adding a few of these moves to your next workout.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

Tip: The Best Deadlift for Glutes

Scientists wire up a bunch of lifters to see which type of deadlift is best for working the glutes and hamstrings. Here are the results.

The Aggressive Diet for Natural Guys

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

The Squat: 10 Damn Good Tips

Squats aren't all that simple, but these recommendations are. Get under the bar and squat right with these tips.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

The Top 3 Mobility Exercises for Lifters

There are tons of trendy mobility drills and correctives. But lifters need to target the hips, shoulders, and spine the most. Do these and feel awesome.

The Very Best Way to Build Your Chest

We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.