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Do this at the dinner table to allow insulin to deliver nutrients to muscle instead of fat.

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Light Weights for Big Gains

Lift heavy and grow, right? Well, it turns out that lifting light weights may make you grow muscle equally as well.

Tip: One Move For Better Flexibility

Here's a simple drill that'll make your back and lower body feel better and even boost your squat numbers.

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 Easiest Exercise With the Most Benefits

Get leaner, end back pain, recover faster from monster workouts, and even get a little smarter. Here's how.

Stop Lying About Your Overhead Press

Every man should be able to press .75 times his bodyweight overhead. If you can't, or can only do it using bad form, then this is for you.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

5/3/1 for Hardgainers

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

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

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.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

The Time-Restricted-Plus Diet

An extremely simple diet tweak will get you ripped, keep you ripped, and still allow you to build muscle.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

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.

Advanced Training: Max-Growth Cluster Sets

Cluster sets will get you jacked, but they neglect two important growth pathways. Maximum Growth Clusters hit all three. Here's how to do them.

The 3 Essential Workout Methods for Muscle

There are three training mechanisms that contribute to building muscle. You need to use all of them to grow. Here's how.

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 Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

The Hormone Cycle and Female Lifters

If women understand their hormone cycles, they can plan their workouts to get stronger and lose more fat. Here's how.

The 12 Most Powerful Athletes

No golfers or marathoners on this list of the world's greatest athletes. No, this is ranking of the freakishly powerful.

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.

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.

Dynamic Drop Sets For Size

Drop sets are as old as the barbell but they work. Here's a new and brutal way to perform this classic technique.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

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.