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It's time to shake up your workout. Challenge your friends (or enemies) and see who lasts the longest. Check it out.

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Tip: Use Cluster Sets for Size & Strength

Cluster sets have always been great for strength gains. Here's a new twist on them that'll maximize hypertrophy too.

Tip: Build Triceps With Mechanical Drop Sets

Extend the pain to extend the gains. Try this smart technique to build those lagging tri's.

Tip: Build Your Mind-Muscle Connection

It's not broscience, it's science-science. And here's why you need it for optimal muscle growth.

Tip: Try the Heavy Density Lifting Method

These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.

Tip: Do the Power Snatch from the Hang

It's the single best exercise for power athletes. Here's why and how to do it.

Tip: Do Cable Pullovers for Great Lats

The cable beats the dumbbell for this classic bodybuilding exercise. Here's how to do it.

Tip: Think Small, Win Big

Here's why setting small goals in the gym leads to the biggest payoffs.

The Two-Second Muscle Builder

Leave your ego in the locker room, use this tough training method, and makes some real gains. Here's how.

Tip: Do the Kettlebell Curl

This untraditional curl will build your grip and forearms while stimulating the biceps in a whole new way. Check it out.

Tip: Use the Continuous Ramp Method

For size and strength gains, it's hard to beat this unique training method. Check it out.

From Average to Athlete

Are you a balanced athlete? Take a look at these tests, try a few, and see how you stack up.

Tip: Do the 2-Minute Leg Press

High reps and continuous tension can build a mountain of muscle, especially on your legs. Try this workout.

Tip: Stop Trying, Start Committing

It's time to cut the crap and reach your physique goals. Trying is lying. Start committing instead. Here's how.

Tip: Use Bands for Lateral Raises

Medial delts get bigger and stronger when you stress the mid-range of lateral raises. Here's why.

Tip: Build That Back With 21's

Get stronger lats, biceps and even abs by doing chin-ups using the reverse 21 method. Here's how.

Tip: Do the Power Shrug for Traps

Use controlled momentum to make barbell shrugs safer and more effective. Here's how.

Tip: Go Negative to Get Positive Results

Sometimes a kick in the butt works better than a pat on the back, especially for fat loss. Here's why.

Tip: Stop Focusing on Isolation Exercises

Your best gains will come from getting strong on the big basics. Here's why, and what to do.

Tip: Understand the Law of Metabolic Demand

Stop using the word "weight" and get smarter about calories. This will help.

Tip: Perform Antagonist Training

Recover faster and get stronger by manipulating your nervous system. Here's how.

Tip: Do This Set-Rep Scheme for Size

There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out.

Tip: Get Photo-Shocked To Spark Motivation

Most people won't do it. It's painful and often embarrassing, but it sure works. Check it out.

Tip: Do The Lazy Lifter Warm-Up

Two minutes, two quick warm-up drills. The fast warm-up for lazy (or busy) lifters. Check it out.

Tip: Master the Lunge for Better Legs & Glutes

There are several ways to lunge, and one big way to screw it up. Here's what you need to know.