The World's Largest Hardcore Training Site

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

The modern lifter is being a pantywaist... and he doesn't even realize it. He needs a kick in the butt. Here it is.

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Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Tip: Eat Used Coffee Grounds and Lose Fat?

Believe it or not, it can reverse many of the side effects of a bad diet, including obesity, high blood pressure, and inflammation.

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: The Snack That Shrinks Love Handles

Snack on these in the late afternoon and lose fat around your waist. Really. Check out the science.

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.

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.

Strong Traps, Healthy Shoulders

Everyone does shrugs for traps, but that's the worst exercise choice for some people. Here's how to train traps and keep your shoulders healthy.

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.

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Training one body part per day is outdated, and full-body workouts don't always cut it.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 Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Stretching Doesn't Work

Stretching and mobility aren't the same thing. Here’s what you really need to know to move better and feel better.

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: 3 Rules for Lifters Who Love Coffee

Here's why you shouldn't drink coffee after training, plus two more java rules you need to know.

Get Ripped. Get Walking.

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

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

The Top 7 Bodybuilding Methods of All Time

Training mainly for size? Then this is your hypertrophy bible. Here are seven guaranteed training methods to get you bigger.

The Ab-Building Trick Nobody Told You About

Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

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.

Get Big Again: Your Return-To-Action Plan

Taking time off from the gym isn't a setback... as long as you come back with the right plan. Here it is.

Tip: How Hardcore People Screw Up Their Diet Plan

You're dedicated and disciplined. Awesome. Now it's time to be smart too. Don't make this common fat-loss mistake.

Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

The Push-Pull Workout

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

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.

3 Ways to Build Old School Strength

The lifting greats knew how to get strong long before drugs and long before science came along to prove their methods. Here are their best secrets.