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Want a bodybuilder upper body and a linebacker lower body? Here's your program.

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Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

Tip: Take This to Increase Testosterone by 24%

It's crucial to health anyhow, so you've got no excuse not to take it.

Tip: The Very Best Low-Body Mobility Exercise

If you're only going to do one mobility drill to improve your squat, this should be it.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

8 Minutes to Awesome

What would happen if you did push-ups and bodyweight squats every day?

The Answer for Massive Calves

To build a set of standout calves, you need to think outside the box. Here’s how.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

Steroid Dieting

Your Guide to Losing Fat While "On"

The Truth About Bodybuilding Arm Measurements

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

You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

The Simple Plan For Stubborn Body Fat

Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it.

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.

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

How to Build Bulletproof Shoulders

Build indestructable shoulders with landmine presses, unique overhead carry variations, and much more.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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.

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

Tip: A Leg Day Challenge You're Gonna Hate

Build massive quads (or die trying) with 40 reps of this exercise. Check it out.

Tip: The 6-12-25 Protocol for Biceps

This workout will add size to your biceps quickly... if you don't die. Take a look.

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.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.