The World's Largest Hardcore Training Site

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

Adding a few unilateral exercises to your program will help you build more muscle and strength, and keep you injury-free. Here are five to try.

Latest and Trending

A Quick Guide to Perfect Dips

The best chest exercise isn't the bench press. It's the dip. Here's how to do it right for big pecs, strong triceps, and healthy shoulders.

8 Minutes to Awesome

What would happen if you did push-ups and bodyweight squats every day?

How to Build Bulletproof Shoulders

Build indestructable shoulders with landmine presses, unique overhead carry variations, and much more.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

Eat Big and Gain Nothing But Muscle

What you eat will either be used by muscle or stored as fat. It's called nutrient partitioning. Here's how to optimize it.

Train Your Calves Every Day

Got calves? Probably not. That's because you have to work them every day to get them to grow.

Build Muscle With Heavy Singles

Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.

Blood Flow Restriction Training

Blood flow restriction training can jack up the effectiveness of your workouts and give you a skin-tearing pump. Here’s how to do it.

Interval Training on the Rowing Ergometer

The rowing machine may be the best conditioning tool out there for strength athletes. Here's how to use it.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

Build Brutal Leg Thickness

If you're interested in putting size on your legs, it's time to start loving the often ignored and much-maligned leg press again.

Hepburn Solution for Strength and Power

A time-tested way to get strong from old-time weightlifter and strongman Doug Hepburn. Check it out.

The Science of 10 x 3

If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

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.

6 Stupid Exercises That Need to Die

With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. Here they are.

You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

The "Can't-Believe-It's-a-Diet" Diet

An easy, week-long diet to quickly drop the pounds you've gained from your social isolation.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

These 3 Exercises Are a Waste of Time

These exercises really don't work, and some even lead to injury. Here's why, plus some more effective alternatives.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

The 5 Step Ankle Mobility Fix

Is ankle mobility messing with your training? First you need to diagnose the problem, then you need to fix it. This plan will help you do both.