The World's Largest Hardcore Training Site

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

These straight-talking, common sense “commandments” ought to be emblazoned on the walls of every lifting facility in the world.

Latest and Trending

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
  • Killing Keto

    Going keto might be fine for a while for fat loss, but here's why it prevents muscle growth and hampers testosterone production.

    For Big Shoulders, Ditch the Free Weights

    For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

    Growth Factor Shoulder Training

    Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

    The Simple Plan for Ultimate Back Size

    Back training advice has become sissified and overcomplicated. Here's how to really build your back.

    The Ultimate Guide to Landmine Presses

    You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

    8 Laws of Strength Training

    You don't have to do every little thing right to get big and strong. You just have to follow these 8 laws to the letter.

    The Best Cardio for Hardcore Lifters

    Not everyone likes cardio or metcon, but everyone needs some form of it. So what's best for people who'd rather be lifting? We asked our pros.

    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.

    Pull-Ups: You're Doing Them Wrong

    Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

    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.

    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.

    High-Pull for the Power Look

    This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

    Reawaken Your Rhomboids

    Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

    Advanced Glute Training

    Everything you ever wanted to know about your glutes… and more. Check it out.

    The Essential 8 Mobility Drills

    Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

    Tip: The Upper/Lower Split: Pros and Cons

    This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.

    Tip: The Perfect Multi-Purpose Breakfast

    A one-bowl breakfast that contains a huge portion of the protein, nutrients, essential fats, and even supplements you'll need for the day.

    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?

    CrossFit for Meatheads

    Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

    Volume Training for Size & Strength

    If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

    Testosterone, Body Composition, and Sex

    Tired? Getting fat? Having issues in the bedroom? Here's everything a man needs to know about hormones, drugs, supplements, and his willy.

    7 Reasons You're Still Weak or Fat

    If you've been spinning your wheels in the gym with nothing to show for it, you need to re-evaluate your entire approach and make some big changes.

    A 6-Week Squat, Bench, or Deadlift Program

    A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.