The World's Largest Hardcore Training Site

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

These stretches are common, but they often lead to even more painful problems. Here's what to do instead.

Latest and Trending

Tip: The Number One Thing That Needs to Change

The longer you've been lifting hard, the more this advice applies.

Tip: The Case for Gym Selfies

They can get annoying to other people sometimes, but science says they can also help you get lean. Check it out.

Tip: How to Lift Until You're 100

It takes an open mind and a big toolbox to keep progressing as an experienced lifter. Here's what you need to know.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Dieting Disasters

The most common causes of diet failure and how to avoid the mistakes. Check this out.

Sumo-stance_zercher_squat

Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

Tip: For Maximal Strength, Periodize Your Training

Only newbies can bring up every lift at the same time. Once you get stronger, you'll have to get smarter. Here's how.

The Push-Pull Workout

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

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

Tip: Body-Build to Keep Strength Gains Coming

Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

An Interview with the Blond Bomber

Dave Draper, the best bodybuilder to never win Mr. Olympia, expounds on the agony and ecstasy of a life spent lifting.

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.

The Planet Fitness Nightmare

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

Nutrition For Newbies

Ten basic, but often ignored, eating guidelines guaranteed to improve your body composition and fuel your workouts.

Tip: Ditch the Barbell Row

There's a better exercise to build your back. Safer too. Check it out.

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.

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.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

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.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

Tip: Ditch Your Arm Day

There's a smarter way to build bigger, stronger biceps. Check it out.