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Drop the EZ-bar curls for a while and try a few of these ramped up biceps builders.

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Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

The Two-Exercise Workout Plan for Size

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.

5 Exercises for Upper-Back Strength

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

Gyno: Everything You Need to Know

What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

5 Realistic Tests of Strength

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

Not Dangerous! 4 Falsely Accused Exercises

We bet you've heard that these exercises are bad. Here's the truth, backed by science.

Tip: This Vitamin Flat-Out Builds Muscle

The evidence is strong that it burns fat, too. Here's the science.

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.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Eat to Get Big Without Getting Fat

Use this lean mass calculator and diet plan to build muscle without having to pull the fat pants out of the closet.

Tip: The First Supplements to Buy

Gap supplements are essential. Here's why you need them.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Tip: Fruits and Vegetables for Bigger Muscles

A powdered fruit and vegetable blend made lab animals stronger and faster with muscles that were 40 to 45 percent bigger.

Tip: The Butt Muscle You're Missing

Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.

Lifter's Shoulder: The Cause & The Cure

Cancel that doctor's appointment. Take the self-assessment tests then try these treatments to fix your nagging pain.

How-to-activate-the-pecs-for-better-benching

Tip: How to Activate the Pecs for Better Benching

Do this before you bench press to activate the pecs, get better results, and prevent injuries.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Tip: Be Still and Boost Performance

Here's a science-backed way to enhance your performance in the gym or on the playing field.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.