The World's Largest Hardcore Training Site

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

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.

Latest and Trending

Tip: The Ultimate Triceps Isolation Exercise

Really nail those suckers with this unique cable exercise.

Tip: The Ultimate Squat for Quads

Want bigger quads? Set your ego aside and squat like this.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Tip: The Bodyweight Lunge Challenge

Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

Tip: Do This First Thing in the AM

Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40.

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.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.