The World's Largest Hardcore Training Site

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

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

Latest and Trending

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Olympic Lifting Made Simple

A tested program that will quickly get you dominating on the Olympic lifting platform.

Steroid Dieting

Your Guide to Losing Fat While "On"

Your Guide to Pre-Workout Supplements

Time to shed a little light on what's probably the most mysterious and diverse of all bodybuilding supplement categories.

Stop Squatting and Deadlifting So Damn Much

Sure, the big 3 lifts are great, but experienced lifters need to stop chasing numbers for a while and fix their weak links. Here's why and how to do it.

The Isolation Exercise Checklist

Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.

The 5 Most Dangerous Deadlift Mistakes

Why do smart lifters let their technique go haywire? Ego lifting? Unawareness? Here are the most common problems.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

Tip: Body Part Splits vs. Push-Pull

These are both popular and effective ways of organizing your workouts, but which is right for you? Find out here.

Neural Charge Training

I've found nothing that works better than Neural Charge Training at increasing the rate of gains and enhancing recovery. You want to experience that? Here's how.

Deadlifts: Which Type is Best For You?

Everyone has a favorite deadlift - the one they're strongest at. Here's how to figure out which one you should be doing.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

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.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.