The World's Largest Hardcore Training Site

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

More and more women are lifting weights, but women's pro bodybuilding is dying fast. Here's why, plus a frightening look at the cause of “man face.”

Latest and Trending

Core Confusion

You don't need ab exercises, just squat and deadlift, right? Wrong! Turns out the studies were misinterpreted. Here's what really hits your core.

  • Abs
  • Hang Clean For Total Body Power

    How do you train nearly 200 muscles in your body with one, easy to learn lift? You perform the hang clean. Here's the simple way to do it.

    How to Use Linear Periodization

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

    Back-Friendly Leg Training

    Leg training should push you to your physical limits without crushing your back. Here's the smart way to make it happen.

    A 6-Week Squat, Bench, or Deadlift Program

    A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

    Screw Cardio! Four Complexes for a Shredded Physique

    Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

    Rebuild Yourself with Complexes

    For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

    Ribcage Expansion: Fact or Fiction?

    Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

    Bodybuilding's Next Frontier

    High frequency training is the future of bodybuilding. But you have to be smart about it. Here’s your guide.

    Ian's Top 10 Mass Makers

    Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

    Neanderthal No More - Part 1

    The complete, head-to-toe guide to fixing your bad posture. Check it out.

    The 6 Mandatory Angles for a Big Back

    The back does way more than you think, and you're probably not challenging it optimally for growth. Add these exercises.

    Tip: Make Metabolic Drive Snickers Bars

    Build your own protein bars that taste like candy bars. No oven required. Get the easy recipe here.

    The New Rules of Over-40 Lifting

    Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

    Tip: Instagram and Power-Shoveling Food – A Rant

    Social media can make you small and weak. Here's why.

    Tip: Stop Crying About Steroids

    Insecure males scream about drugs anytime they see someone stronger, more muscular, or more dedicated than they are. Pathetic.

    The-rear-delt-swings

    Tip: The Rear Delt Swing

    Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.

    Tip: Protein Oat Cake for Breakfast

    A no-sugar added (lazy AF) recipe for those who would rather be eating than baking.

    Tip: How to be a Successful Personal Trainer

    Some personal trainers make good money. Others are broke and can't keep clients. Here's the one thing separating them.

    Tip: What Turns Women On... and Off

    Science says that females want to see something when you take your clothes off, or rather, the lack of something.

    Tip: The Butt Muscle You're Missing

    Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.

    The 30-Day Bro Diet

    The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

    Tip: The Truth About Behind the Neck Pressing

    It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

    The Ultimate Grip Strength Test

    Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.