The World's Largest Hardcore Training Site

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

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

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6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

Tip: Make These Blueberry & Yogurt Cookies

It's possible to be lean and still eat food that tastes good. Try these high-protein cookies. Easy recipe here.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

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?

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

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.

A Powerful New Way to Squat

Squat like a monster. Frankenstein's monster to be exact. It'll build your quads, improve your regular squat form, and make you beastly strong.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

8 Minutes to Awesome

What would happen if you did push-ups and bodyweight squats every day?

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

10 Best Unilateral Exercises

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

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.

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.

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.

Tip: The High-Bar Squat for Big Quads

It's hard to beat this squat variation for big quads. Here's what you need to know.

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.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

Built For Battle

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

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.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?