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It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

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Tip: Get Shredded Without Losing Muscle

Will getting super lean cost you muscle? It doesn't have to. Here's what to do and how to stop worrying.

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 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.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

The Ultimate Bodyweight Challenge

Fire up your athleticism. Build your shoulders. Get a bulletproof core. And do it all while having some fun. Here's how.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: The 8-Hour Weight Vest Diet

Science says this will help you lose a pound of fat per week without changing your diet. Details here.

Supercharge Your Testicles and T Levels

Your testicles are anemic, at least when compared to your father's and grandfather's. Here's an easy way to shore them up.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

5 Foods For Better Erections & A Healthy Prostate

Foods that love your prostate are also foods that shore up your erections. Here's how to get healthy and shored-up at the same time.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

The Best Damn Cardio Article - Period

A small amount of cardio is okay if you enjoy it, but it's really not necessary for fat loss. Here’s a better way.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Tip: How NOT to Train When Dieting

The way you instinctively want to train when on a cutting plan might be doing more harm than good. Here's why.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.