The World's Largest Hardcore Training Site

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

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

Latest and Trending

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

Tip: Do Rack Pull-Ups for Bigger Lats

It looks like you're "cheating" but doing your pull-ups this way has several advantages. Take a look.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

How to Increase Your Pull-Up Power

High-rep pull-ups are cool, but you'll stagnate and bang yourself up if you keep chasing volume. Instead concentrate on adding weight.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

Tip: Lifters Shouldn't Go Keto

Ketogenic diets might work for endurance athletes, but lifters might want to look elsewhere for a diet. Here's why.

Tip: The Only Real Fat Loss Workout

What's the best training plan for getting shredded? Okay, you asked for it.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

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 Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

4 Things You Don't Know About TRT

Testosterone replacement therapy is getting more common, but there's still a lot of ignorance out there. Let's smash it.

Tip: Who Gets Fatter? Night Owls or Early Birds?

Your sleeping habits affect your eating habits. Check out this new research.

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

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.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Tip: Do 30-Rep Sets for Muscle

Science shows that sometimes, higher-rep sets work better. Check this out.

Tip: Maximize Testosterone with Two Minerals

Most athletes and lifters are running low on two key minerals that support T production. Here's how to fix that.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

Heavy Deadlifting 101

Sumo or conventional stance? Mixed, overhand or hook grip? And what's the best way to program it? You have deadlift questions, Matt Kroc has answers.

9 Great Ideas to Improve Your Workouts

How to get the most out of rep schemes, your workouts, and your programming.