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

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

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No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

3 Ways to Control Insulin and Get Jacked

Insulin means everything when you're trying to get lean or build muscle. It can either make you fat or it can get you big and ripped. Here's how to control it.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Tip: Master the Standing Rollout

Not many people can do it. Too bad, it's one of the best core exercises out there. Here's how to work your way up to it in five steps.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Get Ripped. Get Walking.

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

The Texas Method

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

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Tip: How to Do a Regular-Guy Deload

If you don't compete in powerlifting, do you still need to deload? Yes, if you train hard. Here's why and what to do.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Advanced German Volume Training

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

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

Build Glutes That Melt The Internet

Even if you deadlift and squat, you may still be missing something in your quest for the ultimate athletic booty.

The 10 Commandments of Lifting

These straight-talking, common sense “commandments” ought to be emblazoned on the walls of every lifting facility in the world.