The World's Largest Hardcore Training Site

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

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

Latest and Trending

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

Tip: This Plank Isn't For Pantywaists

Got two minutes? Drop to the floor and try this challenge!

Nasty Ab Training

Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

3 Bad Ideas You Need to Stop Repeating

You've heard these things before. You've probably repeated them. Well, stop it. They're oversimplified and sometimes flat-out false.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

How to Get Better at Anything

Teach yourself to eat more vegetables, do more pull-ups, lift more weight, or anything else you think you should be doing. Here's how.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

A Complex Approach to Quads & Hams

Think that complexes are all about fat loss? Not so fast, chicken legs.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

10 Mistakes Women Make in the Gym

Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?

Tip: How to Fix All Your Biceps Problems

Here's what to do if your curls aren't cutting it.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

Concurrent Training: The Ultimate Cardio Strategy

Get stronger and increase your work capacity and cardiovascular health at the same time. Here's your plan.