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Tip: Do Close-Grip Chin-Ups First

If you really want bigger biceps, start your workout with these. Here's how many sets and reps to do.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

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 2-Second Pause for Big Gains

Pausing for 2 seconds during certain exercises can lead to big improvements in strength and performance. Here’s why, and how to do it.

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.

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.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

5 High-Calorie Breakfasts for More Muscle

Roussell says getting big begins at breakfast. Give these bulking breakfasts a try and start filling out your shirtsleeves.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

5 Biceps Training Tricks You Haven't Tried

Think you've done everything you can for bigger biceps? Nope, you haven't. Try these tricks and strategies.

3 Psych Skills for Strength Training

Are you standing in the way of your own goals? Here’s how to tackle the mental side of getting bigger, leaner, and stronger.

Tip: Stop Stretching Your Lower Back

Stretches for the low back can backfire, leading to more tightness and pain. Do this instead.

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.

Push-Ups: You're Doing Them Wrong!

A lot of people can't do one proper push-up. And YOU may be one of them. Here are the most common problems and how to fix 'em.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

12 Weeks to Ridiculous Wheels

A squat-based training plan guaranteed to make your legs not only bigger but stronger too.

The Squat 4 Times Per Week Experiment

A strength coach decides to throw the rules out the window and do high-frequency squatting. Here’s what happened.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.