The World's Largest Hardcore Training Site

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

GVT works, if you can handle it. Here are the pros and cons.

Latest and Trending

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.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Hypertrophy-Specific Training

An Overview and Sample Program

Unleash Your Testosterone!

Is a lot of your natural testosterone bound up in your body, unable to be used? Probably. Here's exactly how to free it up.

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.

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.

Tip: Cable Pull-Through

Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

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.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Tip: Build Explosive Power With This Piece of Crap

This much-maligned piece of gym equipment can do something no other machine can do. Check this out.

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

The Top 3 Mobility Exercises for Lifters

There are tons of trendy mobility drills and correctives. But lifters need to target the hips, shoulders, and spine the most. Do these and feel awesome.

Tip: Stretch This Muscle and Feel Awesome

Sit a lot at work? Then your glutes and core are going to get weak. Here's an exercise to fix that.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

The 11 Laws of Athletic Muscle

Make the most of your gains by training like an athlete. Build muscle that performs as good as it looks. Here's how.

Overhead Press Your Body Weight

Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

One Exercise to Rule Them All

Get your lifts up, get your gains up, and move the bar faster. Do the clean and press to get better at everything.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

The Planet Fitness Nightmare

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