The World's Largest Hardcore Training Site

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

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

Latest and Trending

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

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.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

High Intensity Versus High Volume

In the red corner, we have high intensity. In the blue corner, we have high volume.

Tip: 40-Plus? Do More Work

Here's why this counterintuitive advice actually makes a lot of sense.

Worthy vs. Worthless Vitamins: Your Guide

A lot of the most commonly taken vitamins and minerals are a tragic waste of money, but there are a few that you definitely need to take.

Abbreviated Brutality – The Workouts

These 4 training methods would kill most guys who think they need to spend two hours in the gym.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

How to Look Jacked in 3 Weeks

If you only had a few weeks to fine tune your physique and look your best for an event, what would you do? Here's what our pros said.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Gironda's 8x8 Training

    This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

    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
  • 12 Truths About Bodybuilding Training

    If your main goal is to build big muscles, this is a must read. Check it out.

    Destroying Fat

    It takes more than just “eating less and exercising more” to reach single-digit body fat. Check out these advanced fat loss strategies.

    Tip: How Much Protein Can You Absorb?

    Despite the prevailing myth, you can and should eat more than 30 grams of protein per sitting. But exactly how much? Info here.

    Tip: Get Ripped on the Rower

    The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.