The World's Largest Hardcore Training Site

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

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Latest and Trending

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

The Single Best Fat Loss Tip

What's the most important fat-loss advice you need to hear? We asked 8 experts and pros. Their answers are surprising.

Tip: Fix This Tiny Muscle and Lift Heavier

Does your butt hurt on long car rides? Need frequent trips to the chiropractor? Have pain down your leg? Here's the problem and how to fix it.

Tip: Lose More Fat, Stop Training Fasted

Turns out, fasted cardio leads to less fat loss, not more, and it puts you at risk of muscle loss. Here's why.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

Tip: The Row That'll Change Back Day Forever

You've never seen this one before. Here's how to do it for a solid back and core.

Tip: Deadlift Without Sciatic Pain

An angry sciatic nerve will wreck deadlift day. Here's the simple solution you're going to wish you'd known about sooner.

The Best Damn No-Weights Workout

Even an advanced lifter can get a damn good workout at home – without any special equipment. Here's how.

Tip: Monster Glutes, Meatier Hamstrings

Build an athletic butt and strong hamstrings with these clever exercise variations.

Tip: German Volume Training Fizzles Out

A new study shows that GVT, 10 sets of 10, doesn't work as well as another set/rep scheme.

The V-Taper Workout

Change the whole look of your physique by developing a V-taper: wider shoulders, tighter waist. This workout will get you both.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

The Complete Guide To Shoulder Training

You probably have at least one puny head of the delt. And it makes you look funny. Here's how to tell which one's being lazy and how to fix it.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Armor Building

Training is what toughens you up for what's to come. Here's how to build your armor before you need it.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

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.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

Effective Training for Busy Men

Life has this annoying habit of interfering, but that doesn't mean training should get put on the back burner.

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.

Tailor-Made Nutrition - Part 1

Design your own nutrition plan made just for your body and your goals. Here’s how.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.