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

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

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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.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. Check it out.

The Science of 10 x 3

If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

Tip: A Better Way to Supercharge Your Coffee

Less Anxiety, Better Cognition, Better Health

8 Ways to Build Legs When You're Banged Up

Don't skip leg day if you've got crabby knees or a tricky lower back. Just use these eight exercises.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

Tip: Only Do Exercises You Like

The trainers who keep telling you that the best exercises are the ones you're not doing are completely, embarrassingly wrong. Here's why.

6 Heavy Duty Training Tactics

The muscles. The mustache. The madness. Here's what you can still learn from Mike Mentzer's Heavy Duty training.

Tip: A New Way to Make Overnight Oats

This muscle-building, workout-fueling breakfast has become a staple for many lifters. Here's a new way to whip up a batch.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

Question of Nutrition 10

The doc weighs in on meal frequency, calorie counting, and the use of Clomid for boosting testosterone.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

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.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

The Cure for Puny Calves

Look down at your calves. Sad, huh? Don't worry, eight of our experts drop their best training tips here.

Tip: Do This Mobility Drill For a Better Squat

This might just be the easiest way to fix most ugly squat problems. And it only takes about 30 seconds. Check it out.

The 7 Best Workouts for Fat Loss

Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

4 Myths Many Lifters Actually Believe

The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.