The World's Largest Hardcore Training Site

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

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Latest and Trending

Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

The 8-Week Calf Blitzkrieg

Too often, lifters assume what works for the chest works for the calves. Not so. Here, finally, is the definitive calf-training article.

Tip: Do the Bridge Press For Pecs

This underrated chest exercise builds pecs, delts, and triceps. No bench required. Here's how you do it.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Anabolic Pulse

Use this high-tech supplement for protein pulsing, for post-workout recovery, and to prevent muscle loss during dieting or fasting.

The Absolute Worst Fitness Trend

Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them?

Tip: Take This Vitamin for Better Sex

For females, sex drive, arousal, and O's all get better with this vitamin.

Tip: From Super Strict to Slighted Cheated

Add some size to your arms with this challenging training method. Here's how to do it.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Tip: The Trap Bar Exercise You Gotta Try

It's not just for shrugs. Here's how to add slabs of muscle to your back with the trap bar.

Tip: A Crazy New Way to Bench Press

Build a better chest, protect your shoulders, and boost your regular bench press with this unique exercise.

Strong Hearts and Big Fat Lies

Most of what we know about heart health is a big fat, artery-clogging lie. Here's what's true and untrue about taking care of your ticker.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

The 10,000 Swing Kettlebell Workout: Revisited

This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

Coconut Oil: The Good, the Bad, and the Useless

Some say coconut oil is a fat-burning super food. Some say it's a heart killer. Here's the real science.

Tip: Enhance Muscle Protein Synthesis

A simple, science-backed way to boost muscle building. Check it out.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Tip: Trap-Bar Deadlift – 1RM Standards

For real-world performance, here's how much athletic men and women should be able to lift.