The World's Largest Hardcore Training Site

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

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Latest and Trending

Tip: The 6-12-25 Protocol for Biceps

This workout will add size to your biceps quickly... if you don't die. Take a look.

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.

Carb Cycling for Fat Loss

Think carb cycling is too damn complicated for real men to follow? Coach Henriques' plan is as simple as it is effective.

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.

Tip: The Evil Butt Workout of Doom

Do this character-building, lower-body smashing workout once per week. Warning: In eight weeks you'll need to buy new jeans.

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.

Boost Testosterone, Control Estrogen – Naturally

This healthy plant extract raises testosterone and lowers estrogen, along with making muscle fibers grow thicker. Here's how.

Instantly Boost Strength & Performance

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.

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 X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

Strong Legs, Big Round Butts

Take this popular exercise to the next level if you want big legs, great glutes, and healthy knees. Here's what to do.

The Texas Method

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

11 Ab Exercises You'll Love to Hate

People hate training abs when the exercises feel ineffective. Change that now with these ab-torchers.

Seven Metabolic Finishers to Burn Fat

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

Tip: 4 Exercises You Aren't Doing (But Should)

Simple Lifts To Improve Your Big Lifts

Build Muscle Anywhere, Anytime

Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out!

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Hamstring Hammering: 6 New Exercises

Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

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.

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.

You Can't Prove That!

Trainers and diet experts are often years ahead of scientific research. Here, six experts share their unproven (but probably correct) theories.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

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.