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

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

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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.

Bustin' Ass 101

If you think you're way beyond this basic advice, think again. Warning: Not for snowflakes.

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

The Best Damn High Volume Workout Plan for Natties

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

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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.

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.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

Next-level-turkish-get-ups

Tip: Next Level Turkish Get-Ups

Challenge your core stability with get-up presses. Here are a couple of challenging ways to do them.

12 Overlooked Foods You Should Be Eating

What's one overlooked food that all lifters and fitness fanatics should be eating? We ask 12 of our experts. Their answers will surprise you.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Tip: Natural? Lift Heavier.

Sure, those enhanced bodybuilders can get bigger with high-rep sets. Here's why that's not optimal for you.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Hair Today, Gone Tomorrow

Everything you need to know about hair loss, including what prescription drugs may be able to help.

11 Myths of Warrior Training

Martin Rooney wants to change how you think about MMA training. Check out his insights here.

The Hierarchy of Fat Loss

Strapped for time? That doesn't mean you can't lose fat. Prioritize your training to burn fat rapidly. Here's how.