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If you're like most lifters, your glutes, hams, and lower back are lagging. Bring 'em up to perform better, get faster, be stronger, and look hotter.

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The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

Front Squat vs. Goblet Squat

Two anteriorly loaded squat variations, both with benefits and drawbacks. So which is best for you?

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

Reactive Pump Hypertrophy

Stimulate growth and recovery with this unique training system. Get the complete program here, free.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

Turn Food to Muscle, Not Fat

Scientists have discovered a compound that precisely controls nutrients so what you eat literally turns to muscle instead of fat.

Carb Cycling for Fat Loss

Think carb cycling is too damn complicated for real men to follow? Coach Henriques' plan is as simple as it is effective.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

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.

Tailor-Made Nutrition - Part 1

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

Tip: Stop Crying About Steroids

Insecure males scream about drugs anytime they see someone stronger, more muscular, or more dedicated than they are. Pathetic.

Tip: 4 Reasons Keto Blows for Building Muscle

It's an okay option for fat loss for some people, but not for lifters chasing hypertrophy. Here's why.

27 Eating Rules to Control Body Fat

Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.

Tip: What Turns Women On... and Off

Science says that females want to see something when you take your clothes off, or rather, the lack of something.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

Tip: Drink This for Stronger Erections

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