The World's Largest Hardcore Training Site

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

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

Latest and Trending

Build Muscle at Home

Can't get to the gym because of the weather, a global pandemic, or a zombie uprising? Build muscle anyway with these moves.

How to Deadlift Over 700 Pounds

Eager to pull big numbers? You're more likely to make mistakes that'll bring your max down. Here's what to do... and what not to do.

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.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

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.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

Tip: How to Increase Your Sex Drive

A new study says we've been looking for libido in all the wrong places. Here's the truth about testosterone, estrogen and sex drive.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

Lower Back Savers

Hurt your shoulder? Big deal. Hurt your leg? Who cares? But hurt your back and your lifting days are on hiatus.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

The Zig-Zag Method For Serious Size

The biggest muscles aren't built with one exercise. They're built by hitting them from all angles. These supersets will get you there.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

Testosterone, Body Composition, and Sex

Tired? Getting fat? Having issues in the bedroom? Here's everything a man needs to know about hormones, drugs, supplements, and his willy.

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.

The 3 Best Rowing Exercises

You gotta row to grow if you want an impressive back. Here are three powerful variations you probably haven't tried before.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

How Not to Warm Up

Five warm-up routines and stretches that do more harm than good, plus some better ideas.

The Top 10 Weighted Carry Exercises

Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.