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

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Top 10 Mass Makers for Lanky Lifters

Big lifts lead to big gains, but they may not all fit your long-limbed structure. Try these variations and watch your progress skyrocket.

Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

Rip Away the Fat, Not the Muscle

Stop overcomplicating it. Get back to basics with these four simple guidelines and get shredded fast.

Tip: The 8-12-8 Method

Here's a crazy-simple way to consistently build size and strength. No fluff, just results.

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Tip: Triceps Giant Set

Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.

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Tip: A Giant Set for Giant Triceps

Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.

Bench Press Right for Your Body Type

The bench press isn't a one-size-fits-all lift. You need to tailor it to your skeleton. Here are five ways to do it.

Tip: Two Exercises for a Thick Neck

Having a strong neck is a big part of being yoked. Try these exercises, no specialty machine required.

15 Quad-Building Exercises for Women

Glutes get all the attention. A big butt is nice, but it needs to be balanced, both aesthetically and functionally, with strong quads.

Tip: Turn Off the Hip Flexors to Build Abs

If you can easily knock out dozens of reps of an ab exercise, it's probably because your abs aren't doing much work. Fix that. Here's how.

Tip: The Deadlift for a Bigger, Better Butt

Smoke your entire lower body, especially your glutes. Try this.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

Tip: The Ultimate Squat for Quads

Want bigger quads? Set your ego aside and squat like this.

Question of Strength 50

How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.

The Aggressive Diet for Natural Guys

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

The Most Effective Exercises for Muscle Mass

Your goal is size. Do your exercises meet at least five of the six criteria here? If not, you're wasting time.

Dynamic Training for Abs & Obliques

Most modern core exercises are just isometric exercises. Ever see anyone make great progress doing isometrics? Didn't think so. Here's a better way.

Tip: The Simplest Strength Routine

If you're sick of programs that are tougher to figure out than Sudoku puzzles, here's one that's refreshingly easy to learn.

Tip: 4 Hip Adduction Exercises You Need

Prevent injuries and build complete lower-body strength with these moves.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.

Tip: Get Your Fat Intake Down To A Science

Take this advice from a researcher and bodybuilder.