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

Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.

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Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

Training Percentages Made Simple

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

Bench More to Bench More

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

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

Tip: The Insulin Factor

Every fat loss diet works via caloric deficit, but insulin plays a role too in body composition... and it's not always the bad guy.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

Tip: The Worst Way to Deadlift

Yes, everyone should deadlift, but one variation should be avoided.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

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: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

9 Ways to Live Longer and Look Better Naked

These foods, workouts, supplements, and drugs will help you live longer and look great doing it. Check out the list.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.