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

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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.

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.

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.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

The Athletic Aesthetic Program

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

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: Fake Natties Are Unethical Losers

Time to call out those punks who can't handle playing by the rules.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • 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: How NOT to Train When Dieting

    The way you instinctively want to train when on a cutting plan might be doing more harm than good. Here's why.

    Tip: Eat One a Day to Lose Fat and Prevent Cancer

    Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.

    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.

    Big Dead Bodybuilders

    It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

    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.

    10 Best Unilateral Exercises

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

    Training Percentages Made Simple

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

    The Ultimate Minimalist Training Plan

    Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

    Tip: Nail Your Upper Glutes

    Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

    The Simple Diet for Athletes

    You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

    5 Exercises for Upper-Back Strength

    Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

    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.