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

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

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Tip: Total Body Training vs. Body Part Splits

Should you train a muscle group or two per day or your entire body? Here are the pros and cons of each method.

Tip: Fix This Tiny Muscle and Lift Heavier

Does your butt hurt on long car rides? Need frequent trips to the chiropractor? Have pain down your leg? Here's the problem and how to fix it.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

Powerbuilding: 4 Ways to Get Big and Strong

Mix heavy lifts with moderate lifts and blend powerlifter strength with bodybuilder size.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

The Paleo Hybrid Diet

A “paleo” foundation plus some starchy foods and workout nutrition. Is this the most effective approach a lifter can follow?

How to Build Mass as a Tall Lifter

If you're tall and you want to build muscle, you need to adopt new exercises, new techniques, and new strategies.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

Iron Core: How to Build a Punch-Proof Body

Sculpt a core of steel the MMA way!

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

The Modified 5x5 Squat Program

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

Old School Grip Training

If your grip isn’t strong, then the rest of your body isn’t either. Here’s how to build it.

Tip: The Effects of Alcohol on Muscle Growth

What happens when you hit the bar after hitting the weights? Surprisingly, the effects are different for men verses women.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: Do 30-Rep Sets for Muscle

Science shows that sometimes, higher-rep sets work better. Check this out.

4 Things You Don't Know About TRT

Testosterone replacement therapy is getting more common, but there's still a lot of ignorance out there. Let's smash it.

Nonstop Natural Gains: The Neuro Typing System

The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.