The World's Largest Hardcore Training Site

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

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Latest and Trending

Real Men Do Sissy Squats

This forgotten squat exercise is still one of the best ways to build quads.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

The Time-Restricted-Plus Diet

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

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

7 Surprising Tips for Bigger Arms

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

Get Big Again: Your Return-To-Action Plan

Taking time off from the gym isn't a setback... as long as you come back with the right plan. Here it is.

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.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

Tip: The Most Effective Chest Builder. Period.

It's definitely not the barbell bench press. Check it out.

Nothing Works Like Sequential Training

Want strength? Want size? Here's a smart plan that uses phase potentiation to help you with both goals.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

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.

Tip: Men With This Kind of Voice Score More

Researchers figured out the kind of voice that's more likely to lure women into their bedrooms. Hint: It's not a Porky Pig voice.

9 Hypertrophy Exercises for Abs

Abs aren't built in the kitchen. They're built with resistance training. Here's how to do it anywhere without a machine or weight plates.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

6 Ways to Lift Hard With Bad Knees

You can have hinkey knees and still train hard. You just have to make a few adjustments to keep them happy. Here's how.

The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

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 Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.