The World's Largest Hardcore Training Site

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

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.

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Tip: The Viking Row Workout

Get shredded fast with this tough metabolic conditioning workout. Here's how to do it, if you dare.

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.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

Fat Loss & High-Protein Breakfast

Skipping meals doesn't give you a leg up on fat loss. And skipping breakfast can make you fatter.

Get Ripped. Get Walking.

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

Tip: Do The Gorilla Row

Rows are nonnegotiable in back training. So mix it up a little with this new variation.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The 100 Laws of Muscle

Observe the laws. Build muscle, lose fat, and win the mind game. It starts right here.

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.

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 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

5 New Strategies for Fat Loss

Here are five training and diet tips to help you lose the fat, keep the muscle, and make some jaws drop.

Hypertrophy-Specific Training

An Overview and Sample Program

Dispelling the Glute Myth

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

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

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.