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How many grams per day? A giant meta-study comes up with a definitive answer for lifters.

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The 5 Biggest Fat Loss Mistakes

Even experienced lifters make these mistakes. Here's what to do instead, plus a complete three-phase diet and training plan.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Tip: The 8-Hour Weight Vest Diet

Science says this will help you lose a pound of fat per week without changing your diet. Details here.

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Training one body part per day is outdated, and full-body workouts don't always cut it.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.

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

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

4 Strength Tests You Have to Pass

Are you strong on the big barbell lifts? Great! Now take these strength-stability tests to see if you're about to get hurt.

Tip: Get a Grip for a Better Hamstrings

Trying to build stronger hamstrings and keep your back healthy? Here's what to do.

Tip: The Most Misused Machine in the Gym

It's supposed to train your glutes and hamstrings, but most people just wreck their low backs. Here's how to use the GHD correctly.

Killing Keto

Going keto might be fine for a while for fat loss, but here's why it prevents muscle growth and hampers testosterone production.

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.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

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.

8 Inconvenient Truths About Ab Training

Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

Tip: Stop Perving on Women at the Gym

Really, it's embarrassing. But there is a less creepy way of striking up a conversation.

How to Stay Strong When Dieting

Do you lose muscle and get weak when you're trying to get lean? It doesn't have to be that way. Follow these smart guidelines

Tip: Start Leg Day With This Movement

This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts to come.

What You Don't Know About Training Delts

Science reveals some surprising tips on how to train the deltoids and create "3D" shoulders. Check them out.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Tip: The Most Butchered Ab Exercise & How to Fix It

People do this exercise wrong. Don't join them. Try this variation and turn on your abs instantly.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

Supercharge Your Testicles and T Levels

Your testicles are anemic, at least when compared to your father's and grandfather's. Here's an easy way to shore them up.

Tip: The Diet That Makes You Feel Like Crap

Even smart people sometimes make this nutrition mistake when trying to lose fat.