The World's Largest Hardcore Training Site

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

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Latest and Trending

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Tip: Pop Your Sacrum to Squat Better

Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.

Total-Body Sled Training

There's more to sled work than drags. Here's how to build your chest, back, glutes, arms, shoulders, and abs with this simple tool.

5 Ways To Make Face Pulls Even Better

Everyone needs to be doing face pulls. Period. Here are five new variations that'll boost shoulder health and muscle growth.

The Best Core Exercise. Period.

This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core.

  • Abs
  • An Open Letter to CrossFit HQ

    A sports medicine physician who worked at the CrossFit Games has some pointed advice for CrossFit HQ. Check it out.

    The 5 Best Exercises Ever

    Here are the most effective exercises in the history of forever.

    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.

    Are Heavy Kettlebell Swings Better Than Deadlifts?

    Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

    The Truth about Training Frequency

    How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

    The Essential 8 Mobility Drills

    Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

    Tip: Feels Like Deca?

    This amino acid metabolite gained a lot of press over the years and it's even been added to old-people meal replacement drinks, but does it work?

    Master the Ridiculously Strict Pull-Up

    Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

    Tip: The Key to Strong and Healthy Shoulders

    Follow these two steps and you'll not only build strong delts, you'll keep them healthy.

    3 Ways to Build Muscle by Doing Cardio

    If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

    6 Best Exercises for Strength

    You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

    8 Great Rowing Variations

    Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

    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.

    Look Like a Bodybuilder, Perform Like an Athlete

    Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

    The Truth About Soreness

    Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

    How to Use Linear Periodization

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

    The Case Against Trap Training

    Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

    11 Principles of Bodybuilding Training - Part 2

    Some stunningly smart advice that you can start applying to your workouts immediately.

    The Answer for Massive Calves

    To build a set of standout calves, you need to think outside the box. Here’s how.