The World's Largest Hardcore Training Site

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

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Latest and Trending

A Stretch Routine That's Actually Doable

Some of the biggest, strongest guys are also crazy flexible. Here's how you can get there.

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.

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?

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.

Tip: A Better Bodyweight Squat

Ditch the pistol squat and try this instead.

An Interview with Dr. Stuart McGill - Part 2

The interview concludes with a fascinating discussion of sit-ups, rotational strength, and a much more precise definition of "core."

How to Retain Gains & Lose Fat in Crazy Times

Can't train as hard as you normally do? Not sure if now is the best time to diet? Here's what you need to know.

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.

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.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

PLP: The 60-Day Challenge

Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The Truth About Bodybuilding Arm Measurements

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

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

The-5-4-3-method-for-lats

Tip: The 5-4-3 Method for Lats

You could be getting a lot more out of your lat pulldowns. Check this out.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Baseball and Bad Men

A roundtable discussion featuring Lou Schuler, TC, Chris Street and Jim Vigue

10 Combo Exercises That Aren't Stupid

Think combination exercises are useless? Some are, but not these! They're great for fat loss, muscle growth, and athleticism.

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.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

The Hard Body Workout Plan

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

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.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

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.