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The tried and true workout program that builds muscle, burns fat, and busts plateaus.

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Tip: The Exercise To Do Before Deadlifting

Warm up with this simple move and you'll be able to deadlift more weight safely. Check it out.

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.

How To Make Any Diet Work

If you've tried and failed to get lean, you need a different approach. Here's how to really get ripped, whatever diet you choose.

Build Muscle Anywhere, Anytime

Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out!

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

Tip: The Scoop on Vegetable Proteins

Can you gain muscle from ingesting plant proteins like pea or wheat? A new study weighs in with a surprising answer.

Tip: Tighten Your Waist With Old-School Vacuums

Train the transverse abdominis with the vacuum exercise for a harder, tighter waist.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

Hypertrophy-Specific Training

An Overview and Sample Program

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Tip: Bigger Forearms in 3 Minutes per Week

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

Sled-and-farmer's-walk-finisher

Tip: Sled and Farmer's Walk Finisher

Combine the two toughest forms of metabolic conditioning into one brutal workout finisher.

The Hard Body Workout Plan

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

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

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?

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

The Final Word: Free Weights vs. Machines

Some say free weights are best. Some say machines are best. They're both being narrow-minded. Here's the real science.

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.