The World's Largest Hardcore Training Site

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

Follow these 10 principles and design your own smart, efficient complexes that burn fat and build muscle.

Latest and Trending

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

11 Training Tips for the Skinny Fat Ectomorph

Skinny fat: it's the perfect storm of piss-poor male physical characteristics. Here's what to do if you were dealt this bum hand.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

Lactic Acid Training for Fat Loss

Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program.

Ian's Top 10 Mass Makers

Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

Prevent Muscle Loss: The Definitive Guide

Can't go to the gym right now? Here are eight nutritional strategies to help you keep your hard-earned muscle.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

5 Self-Improvement Tips for Lifters

Lifting makes you stronger. Diets make you leaner. But there's more to life than that. Here's how to feel better, fight stress, get organized, and get happier.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

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: Build Your Glutes, Boost Athleticism

Add this exercise to your program if you want complete leg and glute development that transfers perfectly into sports.

Kettlebell Swings: You're Doing Them Wrong

Want to burn fat? Want to build a titanium butt? Want to get stronger on the big lifts? Do KB swings. But you gotta do them right. Here's exactly how.

5 Things We Can Learn From Arnold About Building Muscle

Back before he was governing the state and impregnating the hired help, Arnold Schwarzenegger was way ahead of his time as a bodybuilder.

The Posture Cure

What's the point of training if you're always hunched over and hiding your gains? Straighten up to look as strong as you actually are. Here's how.

How To Do One-Arm Pull-Ups

You know you want to be able to crank out a few. Here's your complete guide to mastering one of the most respected bodyweight exercises.

The Perfect Carb for Lifters

White rice (not brown) is the ultimate grain for athletes and lifters.

Effective Training for Busy Men

Life has this annoying habit of interfering, but that doesn't mean training should get put on the back burner.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

How Tall Guys Get Jacked

The rules of size training change a bit for tall lifters. Check out these lifting guidelines for lanky guys.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.