The World's Largest Hardcore Training Site

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

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.

Latest and Trending

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.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

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.

Poison Protein

Before it was a “health” food, soy protein was mainly used as cheap dog food filler. Here’s why you shouldn’t even feed it to your pooch.

Is He Natural or Not?

Who's natural and who's not? The answer isn't always clear, but here are the seven signs of steroid use.

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.

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 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.

Tip: The Truth About Push-Up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know.

Tip: Dump the Seated Leg Extension, Do This Instead

Most standard leg exercises are "missing" a very important quad muscle. Here's how to target it to build stronger legs.

5 Critical Exercises for Athletes

Muscle imbalances are weaknesses. Weaknesses cause injuries. Injuries suck. Fix the problem. Here's how.

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.

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.

The 5 Dumbest Muscle Myths

Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.

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.

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.

Tip: This Risky Lateral Raise is Best

EMG studies determine that the most effective lateral raise is also the most dangerous version. Check this out.

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.

Unpopular Opinion: Deadlifts Aren't That Great

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