The World's Largest Hardcore Training Site

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

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

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A Lifter's Guide to Alcohol

What impact does drinking have on your physique and performance goals? How does alcohol affect testosterone, estrogen, HGH, and cortisol? The answers here.

Lifter's Shoulder: The Cause & The Cure

Cancel that doctor's appointment. Take the self-assessment tests then try these treatments to fix your nagging pain.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

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 New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

6 Challenges You Must Accept and Beat

Think you're an alpha male? Here are some brutal challenges that might make you feel like a poodle. Wearing a pink bow.

Ian's Top 10 Mass Makers

Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

Tip: 6 Ways to Build Abs on a Rower

Believe or not, your rowing ergometer is a kickass core training tool too. Try these tough exercises!

Tip: Do The Lazy Lifter Warm-Up

Two minutes, two quick warm-up drills. The fast warm-up for lazy (or busy) lifters. Check it out.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Advanced Glute Training

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

Tip: This Works as Well as Intermittent Fasting

Which is best, regular calorie restriction, intermittent fasting, or time-restricted fasting? A meta-analysis reveals surprising answers.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

The Best Damn Supplement for Natural Lifters

Plazma™ helps you train harder, handle more volume, recover faster, and come back stronger. Here's how.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.