The World's Largest Hardcore Training Site

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

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Latest and Trending

Hang Clean For Total Body Power

How do you train nearly 200 muscles in your body with one, easy to learn lift? You perform the hang clean. Here's the simple way to do it.

How to Build Mass as a Tall Lifter

If you're tall and you want to build muscle, you need to adopt new exercises, new techniques, and new strategies.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

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.

Mountain Dog Arms

Want bigger arms? There are four keys things to remember when it comes to training them. Check ‘em out here.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

The Truth About Leg Extensions

The popular leg exercise goes under the microscope!

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

The 5 Biggest Fat Loss Mistakes

Even experienced lifters make these mistakes. Here's what to do instead, plus a complete three-phase diet and training plan.

4 Big Protein Mysteries Finally Solved

How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here.

Adamantium Abs: 6 Core Exercises You Need

Use these moves to build real-world core strength. Or, you know, just do them because abs look awesome. Whatever.

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.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

The Top 10 Weighted Carry Exercises

Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

Tip: Pull Before You Push and Pull More Often

You need more than a 1:1 ratio of pushing and pulling exercises. Here's why, plus some smart strategies to keep you balanced.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

How to Increase Your Pull-Up Power

High-rep pull-ups are cool, but you'll stagnate and bang yourself up if you keep chasing volume. Instead concentrate on adding weight.