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The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Tip: Toes Down When Squatting

Squats causing lower back pain? Here's why your toes might be the problem and what to do about it.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

Tip: The Perfect Anabolic Drink

The more you drink of this common beverage, the higher you raise your testosterone levels while simultaneously lowering your estrogen levels.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

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 Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

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.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

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.

7 Steps to a Balanced Fighter

To be a good fighter, you need a balance between strength, endurance, and mobility. Here’s what to do to ramp up all three.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

How to Evaluate Your Protein Powder

With all the different protein scoring systems in use, you might need a little help in figuring out which ones are worthy of your wallet and taste buds.

Tip: How to Cure Big Arms/Small Back Syndrome

Do your arms take over during back training? Then you need to try this exercise.

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.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

The Modified 5x5 Squat Program

The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

4 Calf Exercises You've Never Tried

Still doing the same two exercises for calves? How's that working? Get results by adding these moves to your plan.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.