The World's Largest Hardcore Training Site

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

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.

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5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Carb Cycling for Fat Loss

Think carb cycling is too damn complicated for real men to follow? Coach Henriques' plan is as simple as it is effective.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

Tip: When to Train to Failure, When to Avoid It

This quick guide will set you up for long-term success. Check it out.

How To Do One-Arm Pull-Ups

You know you want to be able to crank out a few. Here's your complete guide to mastering one of the most respected bodyweight exercises.

Building a Big, Freaky Back

Hardcore advice on building a strong back that stands out in a crowd.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

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.

You Should be Doing Face Pulls

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

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

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.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Fitness Gone Wrong

Good things go bad when certain exercises and training methods are misapplied and misunderstood. Here are 7 examples.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Truth About EMS

Can you really zap on muscles, get abs, and boost athletic performance with EMS? Yes... and no. Here are the facts.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

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.