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Tip: Strong Grip, Big Back, Lots of Fun

Try these five moves to build your back, arms, and grip. Master at least one. Then get high.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

3 Reasons You Can't Train Like a Juicer

Nothing wrecks a natural lifter faster than training like an “enhanced” bodybuilder. Here are the scientific reasons why.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

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.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: Stop Messing Around. Eat For Gains

Can you gain 30 pounds of mostly-muscle in 10 months? Here's how one expert did it.

10 Most Annoying People in the Gym

They're rude, creepy, and sometimes just plain obnoxious. The question is, are you one of them?

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
  • The Simple Deadlift Program

    This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

    10 x 3 For Fat Loss

    Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

    6 Push-Up Workouts for Hypertrophy

    Make push-ups great again with these complexes that will challenge even the most advanced lifter.

    Tip: Dump the Seated Leg Extension, Do This Instead

    Most standard leg exercises are "missing" a very important quad muscle. Here's how to target it to build stronger legs.

    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.

    Bench, Squat and Deadlift: How Often?

    Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.

    Steroids Forever

    An honest, eye-opening interview with a guy who’s been on the stuff for 30 straight years. Check it out.

    The V-Taper Workout and Diet Plan

    Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

    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 Best Damn Workout Plan for Natural Lifters, Part 2

    Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

    8 Minutes to Awesome

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

    4 Weeks To Bigger Legs

    Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.