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There's a place for cheat meals but most people do it wrong. Don't be one of them. Use these guidelines.

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Tip: Take the Two-Squat Challenge

Two types of squat, 20 reps, a little pain, a lot of gain. Are you up for it? Check out this nasty leg workout.

Tip: When Life Gets Hard, Work Hard

Successful lifters find comfort in discipline. Here's what you can learn from them.

Tip: Stop Making This Diet Mistake

Most people think they need to cut carbs and calories on their days off. They're wrong. Here's why.

Tip: Build a Stronger, Harder Butt

Blast your glutes and hamstrings like never before with dynamic-static compound sets. Here's how.

Tip: Learn to Use a Weight Belt Correctly

Are you making this common mistake with your lifting belt? Find out here.

3 Ways to Move Better and Lift Harder

Do these movements before your next workout! Not only will they loosen you up quickly and make you feel awesome, they'll enhance performance.

Tip: Build Biceps With Science-Backed Methods

Five quick tips to help you finally stretch out those shirtsleeves.

Tip: Do the Plate Squat

Fix your valgus knee collapse and you'll improve glute recruitment and squat heavier. This drill will help. Check it out.

Tip: Lose More Fat, Stop Training Fasted

Turns out, fasted cardio leads to less fat loss, not more, and it puts you at risk of muscle loss. Here's why.

Tip: Push, Pull, Bend, and Extend

When designing your workout plan, break your body into four quadrants. Here's why.

Tip: Smash Plateaus With "Big 50" Sets

Gains stalled out? Try this shock training method and break out of that rut.

Tip: Drop the Cheat Meals

Cheat meals have their place, but not if you're already too fat. It's time for a reality check. Read this... or just run to your safe space and stay fat.

Tip: Fix Your Diet. Stop Ignoring the Obvious.

Disregard the quick-fix advice that most women's magazines are pedaling these days. Zero in on the big habitual blunders.

Tip: Avoid Labels that Make You a Victim

Perceived helplessness will keep you out of shape. Here's why.

Tip: Train for Systemic Growth

Don't try to isolate every little muscle. Prioritize big compound lifts, especially if you're natural. Here's why.

Tip: Do Just 4 Intense Workouts Per Week

Sure, you can train more often than that, but here's why you'll make better progress limiting the tough workouts to four a week.

Tip: Make Healthy "Weight Gainer" Cookies

Protein researchers give these cookies to their test subjects to insure plenty of quality calories are eaten. Now you can make them too.

6 Lifting Strategies That Always Work

Cut through all the complex weight lifting theory with these proven strategies for building strength and muscle.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: Take the Plank and Push-up Challenge

It's time to shake up your workout. Challenge your friends (or enemies) and see who lasts the longest. Check it out.

Tip: Use Cluster Sets for Size & Strength

Cluster sets have always been great for strength gains. Here's a new twist on them that'll maximize hypertrophy too.

Tip: Build Your Mind-Muscle Connection

It's not broscience, it's science-science. And here's why you need it for optimal muscle growth.

Tip: Use Instinctive Training Wisely

The fancy term for it is autoregulatory training. Here's how and when to use it.

Tip: Do Cable Pullovers for Great Lats

The cable beats the dumbbell for this classic bodybuilding exercise. Here's how to do it.