The World's Largest Hardcore Training Site

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

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

Latest and Trending

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Bench More to Bench More

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

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

Tip: How to Squat For a Better Butt

The squat isn't the best exercise for glutes, unless you tweak it to focus on glute activation. Here's what to do and what NOT to do.

Tip: Tighten Your Waist With Old-School Vacuums

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

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.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

10 Game-Changer Biceps Exercises

Just when you thought you'd tried everything, along comes a treasure trove of great new movements and workouts.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

Tip: Increase Triceps Size by 50% in 8 Weeks

This often neglected or maligned method of doing reps proved to work way better than the traditional way. Here's how.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.