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Got puny shoulders? Here's why, plus four smart exercises to get them growing.

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5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Tip: The Coffee for Lifters Only

It tastes amazing, it fuels muscle growth, and it makes your overworked joints feel better. Here's how to whip up a steaming cup.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

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.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Tip: You've Gotta Try This New Leg Exercise

Unlike conventional hack squats, this landmine version allows you to find the perfect groove for your joints. Check it out.

Steroid Dieting

Your Guide to Losing Fat While "On"

5 Advanced Supplements Newbies Don't Deserve

You don't need high-octane fuel or nitro if you're only driving a Prius. The same thing applies to newbie lifters and high-octane supplements.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

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.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

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: Could This Be the Next Super Supplement?

This new nutritional kid on the block could soon prove to rival curcumin in its broad range of effects.

Honest Advice About Marijuana

Is it okay for bodybuilders and athletes to use the devil's lettuce, or does it work against their goals? Here's what we think.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

4 Foods Your Body Hates

These foods can wreak havoc on your gut and interfere with your goals, even if you're counting the macros and calories.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

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.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: Why Men and Women Can't Train Together

Okay, you can lift weights together. But there are some differences you need to know, especially when it comes to rest periods.