The World's Largest Hardcore Training Site

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

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

Latest and Trending

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

Breaking Down the Single Leg Squat

Can you really build muscle and strength with one-legged squats? You bet you can. Here’s how.

Perfect Body Fat Percentage

What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

Pump Down the Volume

Do less to build more muscle? The pros and cons of low volume training.

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.

Tip: High-Dose TRT or Mild Steroid Cycle?

Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

The Top 10 Weighted Carry Exercises

Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

The 1 Rep Max is Dead

Unless you're a competitive lifter, there's little reason to do one rep maxes. In fact, a 2RM or 3RM actually works better for building strength. Here's why.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

Climb Your Way to Massive Arms

If curls stop working, there's an old school drill that can add inches to your pipes and crank up your athleticism.

19 Squat & Deadlift Variations

Find the most effective variations of the squat and the deadlift to fit your body and your goals.

Is a 300-Pound Bench Rare?

Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?

The Answer for Massive Calves

To build a set of standout calves, you need to think outside the box. Here’s how.

Leg Press vs. Squat: The Final Chapter

It's a battle practically as old as bodybuilding, but the exercise efficiency guy settles the argument once and for all.

10 x 3 For Fat Loss

Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

6 Easy Exercises You Won't Be Able to Do

Maybe you're pretty strong. Great. But that just increases the odds that you can't do these easy movements that would allow you to get even stronger.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.