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Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

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How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

7 Things You Need to Dominate CrossFit

CrossFit is no longer a game of endurance. To compete at a high level, you need all seven of these skills and athletic qualities.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

Is Your Ab Workout Making You Look Fat?

Many people, especially women, believe that deadlifts and squats can make them look blocky. False. But the wrong kind of ab training can!

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The Best Grips for the Big Lifts

Knowing which grip to use with the deadlift, overhead press, jerk, and bench press will make you stronger and injury free.

The 100-Rep Trap Bar Workout

A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Olympic Shoes or Chucks for Squats?

Will putting on a pair of Olympic lifting shoes kick up your squat by 20 pounds, or are you better off wearing Chucks?

Ab Training Made Simple

You only need two or three exercises to build your abs. The trick is to choose the right exercises and breathe correctly while doing them. Here's how.

  • Abs
  • Beyond 5/3/1 Program 1.4

    I spent a ton of time developing this program and believe it stands as my best work, ever.

    Bench Press More in 4 Weeks

    To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

    Building a Superhuman Core

    Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • The Truth About Squatting Deep

    Friends don't let friends squat high, but there's really no point in squatting any deeper than slightly below parallel. Here’s why.

    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.

    Built for Bad: Strength Circuits

    Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

    Reactive Pump Hypertrophy

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

    The Single-Lift-A-Day Workout

    A simple, brutal program for both size and strength. Check it out.

    5/3/1 Rest Pause: A 6-Week Challenge

    What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

    The Truth for Tall Lifters

    Hey, tall guy, you know all those lifting rules that apply to short people - the ones that got no reason to live? They don't apply to you.

    6 Coaches Weigh in on Pull-Ups

    You know you should be doing pull-ups. But what's the best way to attack them? Six of our coaches tell you what works for them.