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

Let's redefine what it means to be a female bodybuilder. If a woman lifts to build muscle, she is one. And damn proud of it.

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6 Exercises for Pain-Free Shoulder Training

Shoulders feeling banged up? These exercises allow you to train them without pain so you can keep the gains coming.

10 Mistakes Women Make With Diets

Here are the most common mistakes and how to fix them for long-term leanness and health.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

Tip: Make Room for Big-Bottomed Girls?

Bodybuilding has finally jumped the shark by starting a division for women with bikini-figure upper bodies and Kardashian-esque lower bodies.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Tip: CNS Stress and Deadlifting

Here's how different deadlifting styles affect your central nervous system and recovery.

Killing Keto

Going keto might be fine for a while for fat loss, but here's why it prevents muscle growth and hampers testosterone production.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

2-A-Day Training for Radical Gains

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.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

Tip: How to Diagnose Your Bench Press Problem

Bench stuck? Here's how to find and fix your sticking points.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

The Endurance and Hypertrophy Paradox

Much like a voluptuous vixen who loves to cook and clean, endurance-based conditioning programs that won't wreak havoc on strength and hypertrophy are hard to come by.

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.

Tip: Nail Both Heads of the Biceps With This

Here's a drop-set workout guaranteed to trigger new muscle growth.

Tip: The Toughest Way to do EZ-Bar Curls

Two sets of this mechanical advantage drop set will leave your biceps screaming (and growing).

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Hypertrophy-Specific Training

An Overview and Sample Program

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.