The World's Largest Hardcore Training Site

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

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Latest and Trending

A Quick Guide to Perfect Dips

The best chest exercise isn't the bench press. It's the dip. Here's how to do it right for big pecs, strong triceps, and healthy shoulders.

4 Bench Press Lies

If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Here's how to get unstuck.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

4-Week Chest Specialization

If your chest is weak, you can't expect it to grow by only working it once every five to seven days. Here’s a better plan.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

Grow, Ectomorph, Grow

Naturally skinny? Here's how to finally gain some shirt-stretching muscle.

One Hundred Gram Carb Cure

Ridiculously simple. Powerfully effective. Get shredded using this one simple guideline. Here’s how.

The Five Principles of Radical Fat Loss

Need to lose fat and lose it quickly? This is your guide. Check it out.

The Third-World Squat

You should be able to perform a strict rock-bottom squat, at least with bodyweight. Here’s why and how to achieve it.

Push-Ups, Face Pulls, and Shrugs

Screw the rotator cuff! That's right, screw it. When it comes to fixing shoulder pain, the the rotator cuff is over-hyped and gets way too much attention.

Body Disrupters: 4 Ways to Activate New Growth

Tired of plateaus? Don't start from scratch with a new workout plan. Here's how to stimulate new muscle growth... starting now.

Tip: My Favorite Muscle-Building Method

Simple, but not easy. Here's how to stimulate hypertrophy like never before.

The New Big 3 for Non-Powerlifters

Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.

Tip: Protein Oat Cake for Breakfast

A no-sugar added (lazy AF) recipe for those who would rather be eating than baking.

The Top 3 Mobility Exercises for Lifters

There are tons of trendy mobility drills and correctives. But lifters need to target the hips, shoulders, and spine the most. Do these and feel awesome.

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.

The 7 Best Workouts for Fat Loss

Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

Tip: This Beats the Bulgarian Split Squat

Hammer your legs with this exercise variation that's safer and tougher than the original. Take a look.

Tip: Deadlift Barefoot. Here's Why.

Want to get better results from big pulls? Take your shoes off. Here's why, plus info on "active vs. passive" foot.

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.

A Calorie Is Sometimes Not A Calorie

A calorie is a calorie. Just eat less and exercise more. That's what they say. And here's why they're dead wrong.

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.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

The Best Exercises. Period.

The absolute best movements for fat loss, maximum power, chest development, overall strength, and more.