The World's Largest Hardcore Training Site

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

Ten years of lifting will give you knowledge. But Dan John has been lifting for almost 50. That will give you wisdom. Here are his best tips.

Latest and Trending

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

The Final Word: Free Weights vs. Machines

Some say free weights are best. Some say machines are best. They're both being narrow-minded. Here's the real science.

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.

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.

The Simple Plan For Stubborn Body Fat

Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it.

Tip: Two Back Muscles You're Missing

To build a topographic back, you need more than lat exercises. Here's what you're missing plus two exercises to target those muscles.

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.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

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 Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

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.

Tip: The Leg Press and Real Strength

Can you build strength in the leg press, or is it nonfunctional? Coach Carter lays the smack down here.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did 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.

Tip: What Turns Women On... and Off

Science says that females want to see something when you take your clothes off, or rather, the lack of something.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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 New 40-30-5 Method

Increase time under tension, create an enormous pump, and make gains... if you can take the pain. Here's how.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

5 Ways You're Wasting Time in the Gym

Think you're making the best use of your gym time? Yeah, probably not. It's time to get accountable and get smarter about your workouts. Here's how.