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

Your first few years of lifting will be your most transformative... if you do it right. Don't waste this time. Here's how to optimize your gains.

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10 Elements of the Perfect Training Week

Here's what the perfect week of lifting looks like.

Tip: The Hamstring Exercise That Beats Leg Curls

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

Tip: Take Cold Showers for a Week

Shake off a bad mood with frigid water. Get your energy and motivation up instantly.

Uncomplicated Barbell Strength

Want to boost your big three? Use CAT squats, T-shirt benches, and paused deads. Here's how.

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.

Keto: You're Doing It Wrong

Are you sedentary, pre-diabetic, and overweight? Then why are you using a keto diet made for those folks? Here's how lifters should do it.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

4 Ways to Get Strong on Everything

You don't need to train every movement to build overall strength. Just work on these four things to automatically improve every big lift.

The Secret Strength Weapon

The dominatrix phenomenon. The dead fish factor. The irradiation principle. Here's what all that means and how it relates to building scary strength.

5 Redundant Exercises You Just Don't Need

Many popular exercises work the same muscles the exact same way. That's a waste of your time. Here's what to avoid and what to do instead.

The Metabolic Color System

Are your workouts red, yellow, or green? You need a balance if you want to build muscle or lose fat. What does that mean? Read this.

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Tip: The Top 3 Training Splits

Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.

Single-Digit Bodyfat: Smash the Plateau

It's easy to go from fat to lean-ish, but fat loss can easily stall when your goal is to get truly shredded. Here are three things you need to know.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

8 Things Coaches Have Changed Their Minds About

If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.

Tip: The Arnold Push Press

If the Arnold press and the push press had a baby, it would look like this great exercise variation. Give it a shot.

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: The Best Squat Variation You're Not Using

Build your legs, boost your regular squat, and work around injuries with this butt-busting variation.

Tip: The Most Underrated Factor in Training

Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.

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: Muscle Building Exercises for Weightlifters

Love the Olympic lifts but also want to look like you lift? Add these accessory moves to your plan.