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

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

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The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

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.

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.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

The Best Damn Cardio Article - Period

A small amount of cardio is okay if you enjoy it, but it's really not necessary for fat loss. Here’s a better way.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Are You Strong?

    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.

    The 10,000 Swing Kettlebell Workout: Revisited

    This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

    The Best Damn High Volume Workout Plan for Natties

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

    Tip: The Healthiest Snack Food

    Four reasons to eat more of this stuff, including stronger erections and higher testosterone levels.

    10 Reasons Bodybuilders Are Bigger Than Powerlifters

    They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

    Gyno: Everything You Need to Know

    What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.

    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 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.

    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.

    The Anti-Bodybuilding Hypertrophy Program

    Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

    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.

    2 Times a Week for Twice the Gains

    You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

    How to Warm Up for a One-Rep Max

    Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

    You Should be Doing Face Pulls

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

    Steroid Dieting

    Your Guide to Losing Fat While "On"

    Adamantium Abs: 6 Core Exercises You Need

    Use these moves to build real-world core strength. Or, you know, just do them because abs look awesome. Whatever.