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

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

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Tip: 2 Minutes of Misery

Combine a plate push with push-ups and what do you get? One of the best conditioning combos in the history of armpit sweat.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

The Single Best Hamstring Exercise

Hamstrings are the weak link for most lifters. Don't be one of them. Here's how to hammer your hams to increase strength, power, speed, and explosiveness.

The Best Strength Training Method of All Time

Cluster training is unbeatable for strength gains. But which type should you use? Here's what you need to know.

The 6 Foundational Movement Patterns

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

How to Eliminate Love Handles & Muffin Tops

A fat waist is symptomatic of insulin insensitivity. You need to attack it with a combo of specific eating strategies, diet, exercise, and supplements. Here's how.

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Tip: Paused Bulgarian Split Squat

Ramp up this staple exercise by adding a short pause at the bottom of each rep, then explode from that dead-stop position. Do 6-10 reps, 2-5 sets.

Tip: The Meal That Damages Metabolism

A new study shows why we may want to have more meals earlier in the day and cut them off long before bed. Here's the new science.

5 Best Loading Schemes for Size & Strength

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

The 12 Worst People in the Gym

Actually, number 10 ain't so bad. Check out the list.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

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.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

11 Myths of Warrior Training

Martin Rooney wants to change how you think about MMA training. Check out his insights here.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Complexes for Fat Loss

Complexes are a challenging and effective way to burn fat quickly. Bonus: They’re not boring like running on a treadmill. Here’s how to do them.

Tip: The Landmine Exercise You Need for Hammies

Blast your hamstrings and glutes with this new twist on the RDL.

The Best Rep Scheme for Greater Gains

Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.

The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.