The World's Largest Hardcore Training Site

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

How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here.

Latest and Trending

Tip: Drink This for Stronger Erections

A juice that builds a better boner? Here's the hard science.

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

Core Training for Smart Folks

Improve performance, reduce risk of injury, and look better with your shirt off. Here's how.

  • Abs
  • Tip: Eat One a Day to Lose Fat and Prevent Cancer

    Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.

    Tip: High-Dose TRT or Mild Steroid Cycle?

    Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

    Built For Battle

    A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

    The Simple 7 Warm-Up

    Your warm-up shouldn't be boring or ineffective. Here's how to stretch the right parts, move with ease, and prepare to destroy your workout.

    Tip: Train Biceps Every Damn Day for Fast Growth

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

    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?

    Is a 300-Pound Bench Rare?

    Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?

    The Trap Bar Deadlift

    The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

    Rebuild Yourself with Complexes

    For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

    How to Keep Building Your Busted Shoulders

    Live with an icepack on your shoulder? These tactics for training through and around injuries (while also rehabbing) are mandatory.

    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.

    The New Science of Time Under Tension

    To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

    The Z Press: Advanced Overhead Pressing

    The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

    Tip: The Thick Back Trick

    Make your rows even more effective. All you need is a cheap little accessory... and you probably already have it.

    You (Probably) Don't Need to Train Arms

    Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

    High-Rep Deadlifts Are Dead

    All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

    Tip: Train With Arnold's Golden Six

    This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it 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.

    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.