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8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Shoulder-shocker

Tip: The Shoulder Shocker

This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.

Carbs: When, How Many, and What Kind

Should you be going low carb, high carb, or somewhere in between? What carbs are best? How should they be timed? We ask the experts.

Tip: Hanging Leg Raise – 3 Mistakes to Avoid

It's one of the best ab exercises out there, but hardly anyone does it right. Here's how to really do it.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

The 7 Best Workouts for Fat Loss

Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

Tip: Do The One-Kettlebell Workout

Ramp up your conditioning with only one kettlebell and your bodyweight. Here's the workout.

The Pros and Cons of Powerlifting Training

You can learn a lot from competitive powerlifters. But you can also really screw up your progress if you follow their "rules" blindly. Here's the cold hard truth.

Kipping Pull-Ups: The Truth

Is the kipping pull-up a legit movement or an exercise abomination? You may be surprised.

12 Weeks to Ridiculous Wheels

A squat-based training plan guaranteed to make your legs not only bigger but stronger too.

Fix Everything With One Brutal Exercise

Not just for strength and conditioning, loaded carries will make you suck less at all other movement. Here are the seven best variations.

Get Inside-Out Peeled

Every lifter should get completely ripped at least once. Don't think you can do it? You can. Here's how.

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.

Tip: The Hamstring Exercise That Beats Leg Curls

The lying leg curl is great, but it gets boring. Plus, this can work better.

Tip: The Deadlift & The Nervous System

Deadlifts are awesome, but they can also smash your CNS. Here's why and how to avoid it.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

The Most Hated Machine in the Gym

The Smith machine is used by bodybuilders, strongmen, and powerlifters. And they're bigger and stronger than you, hater. Maybe it's time you learn to use it right. Here's how.

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.