The World's Largest Hardcore Training Site

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

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

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12 Programs to Follow

Twelve time-tested routines for size and strength. Pick one and get to work.

11 Training Tips for the Skinny Fat Ectomorph

Skinny fat: it's the perfect storm of piss-poor male physical characteristics. Here's what to do if you were dealt this bum hand.

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.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

Enormous and Strong Legs: The Mountain Dog Way

Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

Hypertrophy-Specific Training

An Overview and Sample Program

Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

The Very Best 20-Minute Workouts

Yes, you do have time to train. Try one of these fast, brutal workouts.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: The Protein Solution

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

Tip: The Two Fats That Boost Testosterone

The more you ingest of either of these two fats, the more T your body produces.

Jumping Rope: From Beginner to Boxer

Skipping rope torches fat and builds supreme conditioning. Here's how to master everything from the basic boxer skip to crossed double-unders.

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 Truth About Bread

Bread is nutritious, delicious, and, well, confusing. It can be a great food or a horrible food. Should YOU be eating it? Read this.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

The 11 Worst Squat Mistakes

The squat may be the king of all exercises, but it's also the one that's screwed up the most. Are you making any of these mistakes?

Stop Lying About Your Overhead Press

Every man should be able to press .75 times his bodyweight overhead. If you can't, or can only do it using bad form, then this is for you.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

The 3 Best Rowing Exercises

You gotta row to grow if you want an impressive back. Here are three powerful variations you probably haven't tried before.

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.