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

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

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Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

W-i-d-e-r, Real-Man Shoulders

A look back at bodybuilding history plus a great workout for your delts. Check it out.

Neanderthal No More - Part 4

The complete, head-to-toe guide to fixing your bad posture. Check it out.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

10 Movements For Explosive Power

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

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Big Bench Program for Strength and Size

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

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.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Bench More to Bench More

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

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.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Steroid Dieting

Your Guide to Losing Fat While "On"

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.

Tip: The Perfect Number of Sets for Growth

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.

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. 

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Best Strength Training Method of All Time

Cluster training is unbeatable for strength gains. But which type should you use? Here's what you need to know.

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.

Is a 300-Pound Bench Rare?

Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?