The World's Largest Hardcore Training Site

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

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.

Latest and Trending

Optimized Volume Training

High volume training for muscle growth that will also get you stronger. Sounds good? Get the full program here.

Tip: Don't Do This After Lifting Weights

Most people feel compelled to do this after they're done lifting, but it can negate the effects of their workouts.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

The Testosterone Boosting Workout

Train in a way that's specifically designed to elevate post-workout testosterone production. Here's exactly how you do it.

100 Reps to Ripped

Sets of 50-100 reps, performed with a minimum number of pauses, can be used to break plateaus, build muscle, or burn fat. Here's how.

PLP: The 60-Day Challenge

Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

How Bodybuilders Should Eat

A tried-and-true eating plan for packing on muscle. Check it out.

3 Best Calorie-Burning Workouts for Lifters

Most of the cardio work done in the gym is stupid. Here are three methods that actually burn calories and build work capacity.

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

Tip: Drink This for Stronger Erections

A juice that builds a better boner? Here's the hard science.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

6 Grip Tips to Build More Muscle

Stimulate more muscle growth just by changing your grip on these exercises you already do. Here's how.

The 3 Essential Workout Methods for Muscle

There are three training mechanisms that contribute to building muscle. You need to use all of them to grow. Here's how.

5/3/1 Rest Pause: A 6-Week Challenge

What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

The Return of German Volume Training

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

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

Tip: 4 Weeks to a One-Arm Pull-Up

How many single-arm pull-ups can you do? Really, not even one? Follow this plan and fix that.

The Aggressive Diet for Natural Guys

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

Tip: What Erections Tell You About Your Health

Boners are a better predictor of future health than smoking, high blood pressure, or diabetes. Here's why.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.