The World's Largest Hardcore Training Site

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

What does your bodyfat percentage have to do with muscle growth? Quite a lot actually. Check this out.

Latest and Trending

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

Tip: Hit the Right Squat Depth

Know the difference between partials, proper depth, and dreaded butt wink. Here's your guide.

The Cure for Puny Arms

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

The Real Reason You're Not Making Gains

This is either going to make you feel better or feel worse about your training progress. Either way, you'll learn something valuable.

4 Things You Don't Know About TRT

Testosterone replacement therapy is getting more common, but there's still a lot of ignorance out there. Let's smash it.

Tip: The Most Injury-Causing Barbell Sport

If you love this sport, here's how to minimize the risks.

5 Ways To Make Face Pulls Even Better

Everyone needs to be doing face pulls. Period. Here are five new variations that'll boost shoulder health and muscle growth.

Tip: The Best Bench Press for Chest Development

Looks scary, but it's the best way to bench if your goal is chest size.

Slow-calf-raises-for-fast-growth

Tip: Slow Calf Raises for Fast Growth

Calves won't grow? You're probably going too fast. Hold the bottom position for around 5 seconds and the top for 3.

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.

Tip: A Simple Way to Beat Belly Fat

Adjust your diet like this and you'll lose more abdominal fat and build more muscle, even if you keep calories the same.

Tip: Master the Bridge, Feel Awesome

Sit all day? Have shoulder pain? The movement can help with both. Here's how to do it, step by step.

Kettlebells Beat Dumbbells for Biceps

Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

The Best Cardio for Hardcore Lifters

Not everyone likes cardio or metcon, but everyone needs some form of it. So what's best for people who'd rather be lifting? We asked our pros.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

5 Things Natural Lifters Can Learn From Pros

Arnold, Dorian Yates, Lee Haney, Sergio Oliva, and Larry Scott were among the greatest bodybuilders of all time. Here's what you can learn from them.

100 Rep Challenge

Most lifters need to push themselves more but just don't know how. They need guidance. They need a challenge. They need this article.

3 Stretches That Make Things Worse

Everyone does these three stretches... and just about everyone is screwing them up. Are you?

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

Tip: Do Just 4 Intense Workouts Per Week

Sure, you can train more often than that, but here's why you'll make better progress limiting the tough workouts to four a week.

Tip: Build Your Pecs with the Squeeze Press

Looks weird, works great for building a bigger chest. Here's how to do it.