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Genetics do matter. But how much?

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Peary Rader's Old-School Training

The most effective muscle-building programs might also be the simplest. How simple? Try one exercise.

The Hierarchy of Fat Loss

Strapped for time? That doesn't mean you can't lose fat. Prioritize your training to burn fat rapidly. Here's how.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

27 Eating Rules to Control Body Fat

Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.

Tip: The Number One Hip Thrust Mistake

It's one of the best exercises for glutes... if you do it right. Here's where most people get it wrong.

Tip: The Breathing Squat Challenge

Force new leg growth with this classic training method. Here's how to do it.

Tip: The Worst Way to Deadlift

Yes, everyone should deadlift, but one variation should be avoided.

QI: The Russian Training Secret

A rep is not a rep. Especially when you stretch it out 30 times longer than how it's normally done. Sounds crazy, but so are the gains you'll get from it. 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 Lifter's Guide to Sprinting

Sprinting leans you out while building you up. Here's your expert guide to working sprints into your training plan.

6 Ways to Reach Your Genetic Potential

Most people never maximize their genetic gifts when it comes to building muscle and strength. These six methods will change that.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

Reactive Pump Hypertrophy

Stimulate growth and recovery with this unique training system. Get the complete program here, free.

So You Think You Know Strong

Are you strong? Like really strong? Find out here.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

Erector Set

Whether your goal is to build an amazing physique, a record deadlift, or simply put slabs of muscle on your lower back, try out a few of these exercises.

Tip: The Best Weird Calf Exercise

Looks kinda silly, but this exercise will add size to even genetically cursed calves.

Build Muscle at Home

Can't get to the gym because of the weather, a global pandemic, or a zombie uprising? Build muscle anyway with these moves.

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

Tip: The Butt Muscle You're Missing

Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

What You Can Learn From Instagram Booty Chicks

Glutes are all the rage on social media. But do the exercises we see actually work, or are they just part of the spectacle? Here's a breakdown.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.