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Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

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50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Tip: How to Supercharge Your Coffee

This common ingredient improves coffee's brain-sharpening properties while reducing its anxiety-producing effects.

Tip: Train Abs First

Impressive abs aren't just made in the kitchen. They're grown through intentional and regular hypertrophy training. Here's how to make sure that happens.

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.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

Hamstring Hell: Sliding Leg Curls

Sliding leg curls look easy... until you try them. For brutally fast hypertrophy gains, they're hard to beat.

The Simple Diet

Getting lean is simple, just not easy. Here are some uncomplicated rules to follow about food, cheat meals, and more.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Isometrics for Mass!

A new way to use isometric training for size and strength.

Tip: The Row That'll Change Back Day Forever

You've never seen this one before. Here's how to do it for a solid back and core.

Tip: The Power of 6 Sequence

This fat-burning complex is simple to understand and simple to execute, but don't confuse simple with easy!

Partner-assisted-dumbbell-flye

Tip: Partner-Assisted Dumbbell Flye

The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.

Tip: The Only Good Smith Machine Exercise

This crazy-looking training method will improve your bench press strength.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

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.

Tip: Do Straight Bar Dips

Regular dips not challenging enough for you? Try these. Here's how to do them.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.