The World's Largest Hardcore Training Site

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

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

Latest and Trending

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

Do You Really Need a Lifting Belt?

If, when, and how to wear weight belts to get bigger and stronger. Four coaches weigh in.

Ask Us Anything 05

Feeling the hams, visible abs, no-rack leg workouts, cardio, over-40 supplements, and combining CrossFit with bodybuilding.

Unleash Your Testosterone!

Is a lot of your natural testosterone bound up in your body, unable to be used? Probably. Here's exactly how to free it up.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

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.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Steroid Dieting

Your Guide to Losing Fat While "On"

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

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.

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.

Is a 300-Pound Bench Rare?

Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?

The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

How to Design a Damn Good Program - Part 1

The smart lifter’s guide to writing the best training program for his needs and goals. Check it out.

Tip: The Stretch That Accelerates Gains

Here are six stretch-lift combos that'll help you build muscle faster.

Tip: The Best Way to Use Caffeine

Scientists figure out how much caffeine to ingest before a workout, when exactly to ingest it, and whether habituation is a problem.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

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.

6 Essential Supplement Upgrades

For supplements to build muscle, burn fat, or raise testosterone, they need to be concentrated, absorbable, and bioavailable. Here's what to look for.

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.