The World's Largest Hardcore Training Site

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

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Latest and Trending

Tip: Foods and Supplements That Control Cortisol

Cortisol is necessary for bodybuilding, but too much at the wrong time can put the brakes on your gains. Here's how to take charge of it.

16 Unstable Exercises That Actually Work

Unstable training has become a joke, but it's not ALL bad. The right kind can get you bigger and stronger. These exercises are worth doing.

15 Quad-Building Exercises for Women

Glutes get all the attention. A big butt is nice, but it needs to be balanced, both aesthetically and functionally, with strong quads.

Tip: 3 Ways to Build Consistency

If there's one answer to every question about getting bigger and stronger, it's this: be consistent. Here's how to do it.

13 Set-Rep Schemes for Brand New Growth

Progress stalled? Change up your sets and reps to challenge yourself and grow. Here are the favorite schemes of our pros and experts.

The Real Reason You're Not Making Gains

This is either going to make you feel better or feel worse about your training progress. Either way, you'll learn something valuable.

Tip: Master the Get-Up Press

Do this before your next workout to enhance shoulder and hip stability, and build rotational strength. Here's how to do it.

Tip: Being Fat Is Your Fault

And that's good news. Here's why the first step to fat loss is taking personal responsibility. Warning: Real talk here.

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.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

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.

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.

The Stage System

One training system to rule them all? Whether your goal is strength, size, or athletic speed, this method will take you to the next level.

3 Shoulder Killers to Avoid

Three trendy exercises that wreck your delts and keep your orthopedic surgeon in business. Plus the exercise you need to do to fix your shoulders.

What You Don't Know About Workout Supplements

If you don't take care of workout supplementation, you might as well not train. Here's how to get it right.

Master the Reverse-Grip Bench Press

Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.

2 Mechanisms for Rapid Muscle Growth

Build the most muscle possible with the right stack of tension and metabolic stress. Here's how to do it.

12 Weeks to Ridiculous Wheels

A squat-based training plan guaranteed to make your legs not only bigger but stronger too.

A Strong Case For the Rounded Back Deadlift

Always pull with a neutral spine. Well, maybe not always. Info here.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

The Hierarchy of Fat Loss

Strapped for time? That doesn't mean you can't lose fat. Prioritize your training to burn fat rapidly. Here's how.

The Anabolic Pulse

Use this high-tech supplement for protein pulsing, for post-workout recovery, and to prevent muscle loss during dieting or fasting.

6 Heavy Duty Training Tactics

The muscles. The mustache. The madness. Here's what you can still learn from Mike Mentzer's Heavy Duty training.