The World's Largest Hardcore Training Site

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

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

Latest and Trending

Tip: Get Harder Down There

7 things that will give you better erections (and 2 things that won't).

Bodybuilder Abs, Athlete Core

There's a difference between ab training and core training. Here are some new exercises for both goals.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

4 Great Ab Exercises Nobody Does Right

These popular core exercises are highly effective... if you do them right. Not many people do. Check your form here.

  • Abs
  • 5 Exercises for Upper-Back Strength

    Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

    Train Size, Then Strength: A 10-Week Program

    Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

    Tip: Do The Gorilla Row

    Rows are nonnegotiable in back training. So mix it up a little with this new variation.

    Tip: The Leg Exercise No One Does Right

    Nobody coaches this lower-body movement correctly. Here's where they get it wrong, plus a better exercise.

    The 1000-Rep Arm Workout

    This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

    Beyond 5/3/1 Program 1.1

    I spent a ton of time developing this program and believe it stands as my best work, ever.

    Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    The Truth About Bodybuilding Arm Measurements

    If you want to know the true size of your arms, measure them correctly. Here's your guide.

    The 10,000 Swing Kettlebell Workout: Revisited

    This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

    The New 5x5

    The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

    Tip: Grow Your Quads by 12 Percent in 2 Weeks

    A new study shows how you can use ordinary elastic knee wraps to build your legs like never before.

    The Absolute Worst Fitness Trend

    Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them?

    Teaching a Kid to Lift

    Everyone knows a teenaged kid that needs to be saved. Teaching him to lift is a great way to do it. Here’s the best way.

    Bench More to Bench More

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

    10 Reasons Bodybuilders Are Bigger Than Powerlifters

    They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

    The Zercher Squat Complete Guide

    The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

    Finding Your Big 3 Lifts

    Powerlifters have to bench, squat, and deadlift. But what if you just want to impress the ladies when your clothes come off?

    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.

    The MATADOR Intermittent Diet

    Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.