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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.

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The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

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
  • The Best Way to Row, Period

    Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

    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.

    Glute-bridge-walkouts

    Tip: Glute Bridge Walkouts

    Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.

    Westside for Skinny Bastards 1

    Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

    Training Percentages Made Simple

    Find your true 1 RM and use it to build even more strength. Here’s how.

    Row Every Day: The Thick Back Solution

    Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

    The Hybrid Split

    No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

    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.

    Lean vs. Shredded: The Cold Hard Truth

    Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

    The Absolute Best Way to Build Quads

    It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

    30 Days of Shoulders: 1-10

    Make your delts bulletproof, then make them stupid big. Here's how.

    Inside the Muscles: Best Chest and Triceps Exercises

    Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

    Tip: The Food That Intensifies Male Orgasms

    Want to improve your sexual health? Here's the one food you need to eat every day, according to science.

    Tip: Foods and Supplements That Control Cortisol

    Cortisol is necessary for bodybuilding, but too much at the wrong time can put the brakes on your gains. Here's how to take charge of it.

    6 Reasons You Should Never Open a Gym

    Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

    Top Priority for Lower Traps

    Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

    This Stuff is Rocket Fuel for the Mind & Body

    Boost mood and motivation. Increase performance. Heighten concentration. Supercharge the mind-muscle connection.

    The Bodybuilder's Guide to Blood Work

    Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

    Concurrent Training: The Ultimate Cardio Strategy

    Get stronger and increase your work capacity and cardiovascular health at the same time. Here's your plan.

    Master the Floor Press

    The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

    6 Specialty Bars for Strength and Size

    A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.