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It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

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Lifter's Shoulder: The Cause & The Cure

Cancel that doctor's appointment. Take the self-assessment tests then try these treatments to fix your nagging pain.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

Tip: Bodyweight-Only Backside Training

Build your hamstrings, glutes, and back. No weight plates required. Check out these surprisingly challenging exercises.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

Tip: Better Butts and Bigger Legs

Lower-body day just got more interesting. Here are two ways to make this move even more effective.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

The Texas Method

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

Tip: Get Stronger Overhead – 3 Exercises You Need

These accessory moves will help you build your barbell overhead press and a whole lot more. Check 'em out.

Know Your Ratios, Destroy Weaknesses

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

Refined Physique Transformation

Christian Thibaudeau's transformation from dud to stud put him on the map. Looking back, he'd do things a whole lot differently and a whole lot better. Check it out.

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 Hybrid Athlete Program

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

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Tip: Nail the Back Lever. Here's How

The full-body tension and bracing you'll get from this exercise will improve just about every lift you do. Here's how to master it.

7 Proven Squat & Deadlift Boosters

There's more to obliterating squat and deadlift sticking points than just increasing volume. Here are 7 ways to do it.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

Is the Leg Press Worthless?

Some say that the leg press is worthless compared to the squat. Here’s the truth.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

Tip: The Landmine Exercise You Need for Hammies

Blast your hamstrings and glutes with this new twist on the RDL.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.