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

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

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Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

Building a Big, Freaky Back

Hardcore advice on building a strong back that stands out in a crowd.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

Tip: Trap-Bar Deadlift – 1RM Standards

For real-world performance, here's how much athletic men and women should be able to lift.

Unpopular Opinion: The Partial Squat Is Fine

Here's what you really need to know about the optimal squat depth.

The 100-Rep Leg Press

Here's how to use mega-high reps to build size, increase strength potential, and improve athletic performance.

Your Guide To Heavy-Light Training

You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

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.

Tip: A Supplement for Muscle Gain & Athleticism

A new study on this legal supplement showed dramatic increases in strength, muscle size, and athleticism. Take a look.

The Lost Training Method

From squats to Olympic lifts, this "forgotten" type of training has helped shatter PRs and even world records. Check it out.

Tip: The Right & Wrong Way to Do Weighted Push-Ups

Loaded push-ups with plates or bands are awesome... if you get the resistance in the right place. Here's what you need to know.

The Anti-Inflammatory Diet

Chronic inflammation is the cause of virtually every disease, including the disease of fatness. Here's how to fix the problem and get healthy.

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Protein Will Not Make You Fat

Eat as much protein as you want and it won't turn to fat. In fact, a new study shows it almost all turns to muscle. Check it out.

Reawaken Your Rhomboids

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

The Metabolic Swing

One simple exercise can help you build more power and athleticism than any other. Oh, and it'll get you ripped too. Here’s how to do it.

The Real “Core” Exercise

Strong core, strong body. But you need more than traditional ab exercises to get it. Try these out.

  • Abs
  • The Science of 10 x 3

    If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

    Tip: Zero-Effort Fat Loss

    Eat this tasty, inexpensive, and supremely nutritious food a few times a week and the fat loss will take care of itself.