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What are you planning to do for the next four weeks in the gym? Follow these 7 steps and you'll have your most successful month ever.

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The Simple Carb Cycling Diet

Traditional carb cycling requires a calculator, a food scale, and an advanced degree in mathematics. There's a much simpler way. Here's how.

Tip: Creatine and Water Weight

Is the weight gain from creatine mostly water or muscle? Here are the facts.

The 500 Rep Shoulder Workout

Change the look of your physique in 12 workouts with this insane (but intelligently designed) delt specialization plan.

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

Protein Facts You Better Know!

You don't know crap about protein! Or maybe you do. See if you can sort the facts from the myths. Most people can't.

An Open Letter to CrossFit HQ

A sports medicine physician who worked at the CrossFit Games has some pointed advice for CrossFit HQ. Check it out.

Tip: Build Your Back with Inverted Rows

It's not just for newbs. Here's how to turn this exercise into a muscle-building staple.

Tip: Do the Drag Curl for Bigger Biceps

Need a better biceps exercise? Yes, yes you do. Try this one.

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

3 Exercises That Kill Your Knees

These three exercises can wreck your knees. Don't worry, you can modify the movements or just replace them with something better. Here's how.

Tip: Avoid Soy Protein

For bodybuilders and strength athletes, soy protein is no better than water. Here's why.

The Layer System

Build muscle and get brutally strong using only one exercise per day. Get the complete 8-week training program here.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

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.

A Quick Guide to Perfect Dips

The best chest exercise isn't the bench press. It's the dip. Here's how to do it right for big pecs, strong triceps, and healthy shoulders.

The Posture Cure

What's the point of training if you're always hunched over and hiding your gains? Straighten up to look as strong as you actually are. Here's how.

4 Methods To Boost Testosterone With Food

There are a lot of things out there zapping your testosterone levels. Here's how to fight back with food.

How to Lift Forever: 5 Mandatory Exercises

Love lifting? Want to keep doing it for life? Then you need to balance your workouts and fix your posture with these five exercises.

5 Ways To Lose Fat While Building Muscle

You want to build muscle but also need to drop some fat? Here are five tricky ways to get it done.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The 100-Rep Trap Bar Workout

A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back.

Squat Right for Your Type

Don't freak out, but not everyone is built for barbell back squats. Luckily, there are plenty of hardcore alternatives.

The New High Frequency Training

Choose an exercise, do it daily, add a rep every day. Yes, it can be done. And yes, it will lead to shocking new muscle growth. Get the details here.