The World's Largest Hardcore Training Site

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

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

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The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

Real Men Do Sissy Squats

This forgotten squat exercise is still one of the best ways to build quads.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Fix Your Knees, Get Bigger & Stronger

A "knee" article that covers box squats, American deadlifts, stretching too much, and avoiding mobility drills.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

The Next Best Thing to Testosterone Injections

This powerful combo of herbs coaxes your testicles into pumping out more T so you're stronger, more muscular, and have better erections.

Tip: ACTN3 – The Muscle Gene

Here's what you need to know about this tricky gene and its variants.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

Build Muscle at Home

Can't get to the gym because of the weather, a global pandemic, or a zombie uprising? Build muscle anyway with these moves.

Tip: 5 Next-Level Ab Wheel Rollouts

Here's how to progress this classic exercise to build an even stronger midsection. No newbies allowed.