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Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

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The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

How to Build Size and Strength Simultaneously

Building strength and size at the same time isn't crazy; in fact, it's smart. Here's a smart, easy-to-follow workout that will make it happen.

High Frequency vs. Low Frequency

Do you trash a muscle and let it grow for a week or smack it around a little more often? Here's the run-down on finding the right frequency for you.

The Answer for Massive Calves

To build a set of standout calves, you need to think outside the box. Here’s how.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Shoulders and Triceps Blast

A 6-week routine filled with heavy weights, drop sets, and 100-rep muscle burners. You ready?

Deconstructing the Dumbbell Row

Chances are, you're doing your dumbbell rows incorrectly and we're all laughing at you.

13,064 Pull-Ups in 5 Months

What happens when an old-school training staple meets an insane high-frequency approach? Awesome things. Check it out.

Train More or Eat Less?

When your diet stalls, should you decrease calories or increase exercise? Dr. Lowery has the answer.

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.

7 Ab Exercises That Actually Work

Newsflash: Chances are, your "cutting edge" core-training program is a joke! Here's a logical way to a midsection that gets noticed.

  • Abs
  • DeFranco's Training Rules for Washed-up Meatheads

    Attention all meatheads over 30: it's time to break out the rulebook for gaining muscle and unleashing your inner-athlete.

    Building a Bodybuilder Chest

    A complete guide to help you build your chest, even if your genetics suck. Check it out.

    More Reps, Bigger Legs

    High-rep leg training isn't for everyone - just the guys who want to be the biggest, strongest mofos in the weight room.

    The 40-Day Program

    Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

    Kettlebells Put to the Test

    What happens when a barbell guy devotes himself to kettlebells for eight weeks? More than he expected.

    Sheiko Shakes Up Powerlifting

    Can a training system that breaks all the rules take your lifts to the next level? We test out the Sheiko method. Check it out.

    Kettlebells 101

    Our cub reporter went to Sin City to do some swinging and sweating, but not the usual kind. He was there to learn the basics of kettlebell training with our own Mike Mahler, and to share that knowledge with you.

    Want Big Arms? Stop Wasting Your Time!

    You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...

    Mystery Meat

    Kevin Neeld gained 5 pounds in one single day using a very simple protocol. He's positive it's not fat, but beyond that, he's not sure what this "mystery meat" is comprised of.

    The Transformation of Bartl

    How one man kicked drugs, lost fat, built muscle and transformed his life.

    Pump Down the Volume

    Do less to build more muscle? The pros and cons of low volume training.

    How to Design a Damn Good Program - Part 1

    The smart lifter’s guide to writing the best training program for his needs and goals. Check it out.