The World's Largest Hardcore Training Site

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

Push and pull without moving a weight. Sounds odd but it works if you're wanting to get stronger or instantly perform better. Here's how.

Latest and Trending

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Tip: 6 Surprising Ways to Avoid Cold or Flu

It's hard to make progress in the gym if you're sick. Here are some unusual ways to avoid it.

Tip: Banana Nut Muffins for Bodybuilders

Store-bought muffins are a total calorie bomb. Make these instead and get fewer carbs and calories, plus more protein.

Tip: Fix Your Cranky Elbows and Sad Arms

Is elbow pain interfering with your arm training? Try this.

Tip: A Better Way to Overhead Press

Many athletes and bodybuilders are dropping the overhead press and replacing it with this safer alternative. Check it out.

3 Dumb Rules That Don't Apply Anymore

Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.

The Only Way to Get Results

Why do some people get awesome results in the gym while others don't? It could be a number of things, but here's the most overlooked, and most important, factor.

Question of Power 1

In his new column, Coach Carter tackles glute building for dudes, deadlift frequency, lat work for big guys, and benching for non-powerlifters.

Tip: Cannabis, Body Fat, and Testosterone

Does weed make you overeat? Does it lower T levels? Here's what science tells us.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Tip: Ditch the Kroc Row

Yes, it looks kinda cool, but you probably don't need it. Do this instead.

Tip: Stand Up While Training These Muscles

It works far better than you would have ever guessed.

Tip: Be Inefficient to Lose Fat

The more efficient you are at an exercise, the less fat you'll burn. Here's why, plus a better way.

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.

Resveratrol Decreases Fat Storage

If obesity is a disease of inflammation, resveratrol is one key piece of the anti-inflammatory puzzle.

Tip: A New Way to Pummel Your Pecs

This chest-building drop set involves an angle change instead of a standard weight drop. Take a look.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

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.

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 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.

Tip: The 5 Squat Commandments

How much should you be able to squat? That info and more here.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The-curtsy-lunge
NEW

Tip: The Curtsy Lunge

Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.