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Cheat meals have their place, but not if you're already too fat. It's time for a reality check. Read this... or just run to your safe space and stay fat.

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Tip: Fix Your Diet. Stop Ignoring the Obvious.

Disregard the quick-fix advice that most women's magazines are pedaling these days. Zero in on the big habitual blunders.

Test Your Relative Strength in 20 Seconds

You may be strong when it comes to 1 RMs, but how's your relative strength? It matters. Take these quick tests and find out right now.

Tip: Do Fixation-Insertion Super Sets for Biceps

This is brutal. And smart. But mainly brutal. And it'll trigger biceps growth like nothing else. Check it out.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: Build Triceps With Mechanical Drop Sets

Extend the pain to extend the gains. Try this smart technique to build those lagging tri's.

Use Rollers and Lacrosse Balls for Gains

Break up the scar tissue that reduces flexibility, contractibility, and blood flow using a roller and a lacrosse ball. Here's how.

Tip: Don't Reach for the Bar With Your Chin

It's one of the most common technique mistakes with chin-ups. Here's why and how to avoid it.

Tip: Do Cable Pullovers for Great Lats

The cable beats the dumbbell for this classic bodybuilding exercise. Here's how to do it.

Tip: Use the Continuous Ramp Method

For size and strength gains, it's hard to beat this unique training method. Check it out.

Tip: Build That Back With 21's

Get stronger lats, biceps and even abs by doing chin-ups using the reverse 21 method. Here's how.

Tip: Do the Power Shrug for Traps

Use controlled momentum to make barbell shrugs safer and more effective. Here's how.

Tip: Get Photo-Shocked To Spark Motivation

Most people won't do it. It's painful and often embarrassing, but it sure works. Check it out.

Tip: Do Hand Walkouts for Ab Strength

You can do this challenging core obliterator anywhere. Here's how.

Tip: Try These 4 Leg Curl Tricks

The lying leg curl works, but most people only get half the results they could be getting. Here's how to make it work better.

Tip: Get Ripped. Do Countdown Front Squats.

This is brutal, nasty, and highly effective. Challenge a friend to join you. Or an enemy. Here's how to do it.

Tip: Do Jump Squats with Judo Push-Ups

Get ready for 150 reps of fat-burning pain. Here's how to do it.

Tip: Blast Fat with the Kettlebell Squat Ladder

This is tough and it'll leave you gasping for air. In other words, you'll love it. Check it out.

5 Training Rules to Live By

There's stuff you learn only after years of training. Skip the long learning curve and get smart about lifting right now. Read this.

Tip: Do the Pure Cable Flye for Pecs

Try this supplemental chest exercise to bring up a weak point or use it to train around an injury. Check it out.

Tip: Drink Coffee to Boost Your Metabolism

How to wisely use coffee to speed fat loss, increase performance, and dull cravings.

Tip: Do Front-Squat 21's

Build your legs and your work ethic with this grueling combo. Here's how.

Tip: Master the Super-Slow Chin-Up

Build your biceps, forearms, and grip strength with this challenging one-rep chin-up. Here's how.

Tip: Do Stage Reps to Improve Your Pull-Ups

Suck at pull-ups? Avoid machines and use this training technique instead. Check it out.

Tip: Train the Deep Ab Muscles with this Exercise

The stir-the-pot exercise will strengthen your core like nothing else. Here's how to do it.