The World's Largest Hardcore Training Site

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

Science-backed, gym-proven strategies for hypertrophy. This covers it all.

Latest and Trending

Train Your Calves Every Day

Got calves? Probably not. That's because you have to work them every day to get them to grow.

6 Convenient Foods For Muscle Growth

Eating for gains isn't as hard as you think. Add a few of these to your shopping cart.

Tip: The World's Hardest Curl Workout

Shock your biceps into growing with this brutally effective, plateau-busting workout.

Tip: Four B-Mod Strategies for Fat Loss

Make your diet more successful with these simple behavior modification tools.

Bench, Squat and Deadlift: How Often?

Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.

4 Myths Many Lifters Actually Believe

The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

The 4 Dumbest Ab Exercises

Those popular ab exercises you see in many workout programs are ineffective and injurious. Luckily, there are smarter alternatives.

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 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

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 Simple Deadlift Program

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

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Fix Your Puny Calves, Traps, Abs and Pecs

Do you have tiny calves and traps? How about unresponsive abs and pecs? Well, that sucks. Here are the simple solutions.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

Zercher-good-morning

Tip: The Zercher Good Morning

Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.

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.

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.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Best Hope to Prevent & Treat Respiratory Viruses

The lungs are ground zero for some viruses, but this substance has been shown to ameliorate virus-induced lung damage.

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.