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Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

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Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

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.

What's Best, 3 or 6 Meals Per Day?

Eat smaller meals more often, right? Or are larger, less frequent meals the way to go? Here’s what science has to say.

Bench More to Bench More

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

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

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.

Strong Traps, Healthy Shoulders

Everyone does shrugs for traps, but that's the worst exercise choice for some people. Here's how to train traps and keep your shoulders healthy.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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.

The 5 Biggest Fat Loss Mistakes

Even experienced lifters make these mistakes. Here's what to do instead, plus a complete three-phase diet and training plan.

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.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

When it Comes to Squats, Easier Doesn't Work

There are easier, more fun ways to squat than below parallel. Trouble is, they don't work.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do 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: The Forward Head Posture Fix

This posture issue will lead to lifting injuries and recurring headaches. Here's how to straighten it up.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

10 Best Unilateral Exercises

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

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

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.

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 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

2.5-deficit-deadlift

Tip: 2.5 Inch Deficit Deadlifts

For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.