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This program will build your traps, rear delts, and neck, but also your other yoke muscles.

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Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

The Perfect Carb for Lifters

White rice (not brown) is the ultimate grain for athletes and lifters.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

Grip Training for the Deadlift

Andy Bolton, he of the 1008-pound deadlift, reveals how he built up his grip for the deadlifting task at hand.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

All Muscle, No Iron

Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

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.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

7 Tips for Long-Legged Lifters

Tall people generally have to work harder and longer to develop legs. Here's how to speed up the process.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.

Sheiko Shakes Up Powerlifting

Can a training system that breaks all the rules take your lifts to the next level? We test out the Sheiko method. Check it out.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

Sexy Female Training

A diet and workout plan for females wanting a lean, athletic look. Check it out.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

Tip: Two Surprising Exercises for Shoulder Health

These two moves can help you prevent and even eliminate shoulder pain.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

Tip: Dump the Seated Leg Extension, Do This Instead

Most standard leg exercises are "missing" a very important quad muscle. Here's how to target it to build stronger legs.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.