The World's Largest Hardcore Training Site

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

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

Latest and Trending

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

The Isolation Exercise Checklist

Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.

Does Soy and Soy Protein Feminize You?

Soy was once thought to shrink your balls and make it harder for you to put on muscle. Does current research back up those fears?

Tip: Get Ripped with Battle Ropes

They're a good tool, but most people make the same mistake when using them. Here's how to properly battle those ropes.

Tip: Hammer Your Hamstrings With Landmine RDLs

Build and strengthen your posterior chain AND save your back with this exercise.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

Tip: Infinity Singles for Big Triceps

The tri's respond best to heavy reps, but you have to be smart about it. Try this.

Tip: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

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.

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

Tip: The 20 Reps Method for Strength

Forget counting sets. Instead, think about weight and total reps. Here's why and how to do it.

Tip: How to Really Stretch Your Groin

Stretch your inner thigh and groin muscles the right way. Here's how.

The 6 Unwritten Rules of the Gym

Are you the person in the gym that other people secretly hate? You are if you break these rules.

Why CrossFit Girls Are Stronger Than You

Many CrossFit women can do 200-pound clean & jerks and they have six-packs without dieting. Sound like you? Probably not. Here's why.

Take This Drug Once a Day

A cheap fat burner that prevents many types of cancer? Yes. This ancient drug makes you healthier in general.

Tip: The Twice-Per-Week Sprint Workout

Get shredded and build your hamstrings with this easy-to-follow sprinting plan you can do at the gym.

Tip: The Scientific Reason Women Need to Go Heavy

How heavy? Here's the science.

Tip: Whole Foods vs. Protein Powders

Some people like to say that protein supplements are inferior to whole-food protein sources. But what does science say? Check this out.

Tip: Drink This for Stronger Erections

A juice that builds a better boner? Here's the hard science.

Tip: The Most Filling Macronutrient

Reduce hunger when dieting. Eat more of this.

8 Inconvenient Truths About Ab Training

Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

Tip: Should You Ditch the Incline Bench?

The incline press doesn't do what you think it does. Do this exercise instead.

The-power-floor-flye-for-chest

Tip: The Power Floor Flye For Chest

Build bigger pecs and keep your shoulders healthy with this exercise. Check it out.