The World's Largest Hardcore Training Site

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

Even if your diet is perfect, sometimes fat loss just comes to a halt. Why? Because you're overlooking one crucial thing in your training. Here it is.

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Tip: Don't Fear the Behind the Neck Press

“But it'll cause injuries!” Will it? Will it really? Here's the part you're missing.

I, Bodybuilder

No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.

Tip: Do Straight Bar Dips

Regular dips not challenging enough for you? Try these. Here's how to do them.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Master the Reverse-Grip Bench Press

Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.

4 Genetic Factors That Determine Your Success

You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

Perfect Body Fat Percentage

What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

Hypertrophy-Specific Training

An Overview and Sample Program

Tip: Build Your Quads With Just a Band

No access to a leg extension machine? Nail your quadriceps anyway with this clever variation.

Tip: Bigger Quads With Just Bodyweight

Think you can't add some leg size with bodyweight alone? Then try this.

Unleash Your Testosterone!

Is a lot of your natural testosterone bound up in your body, unable to be used? Probably. Here's exactly how to free it up.

Tip: The Cure for Spaghetti Hamstrings

This exercise looks pretty easy. It's not.

Tip: The Biggest Meal of the Day

When should you pack in the calories and protein? When should you have your smallest, lowest-carb meal of the day? Here's the science.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

The Top 10 Weighted Carry Exercises

Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.

Tip: Do Farmer's Walks Like This to Get Ripped

This loaded carry beats everything when it comes to metabolic conditioning and fat loss. Here's why, plus two ways to do it.

Sandbags For Strength

Forget the fancy training tools. This dirty sucker is as basic and effective as they come.

Mountain Dog Arms

Want bigger arms? There are four keys things to remember when it comes to training them. Check ‘em out here.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

5/3/1 Reloaded

Jim Wendler answers all your questions about his proven 5/3/1 training system. Check it out.

Tip: A Scary Effect of Too Much Protein

And no, it's got nothing to do with stupid stuff like your kidneys failing or calcium leaching out of your bones.

Top 7 Advanced Home Exercises

Consider yourself advanced? Try these seven unique and highly effective exercises using only bodyweight and bands.