The World's Largest Hardcore Training Site

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

High-rep pull-ups are cool, but you'll stagnate and bang yourself up if you keep chasing volume. Instead concentrate on adding weight.

Latest and Trending

Heavy Deadlifting 101

Sumo or conventional stance? Mixed, overhand or hook grip? And what's the best way to program it? You have deadlift questions, Matt Kroc has answers.

Built for Bad: Strength Circuits

Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

4 Simple Leg Workouts for Growth

They’re simple, but they’re not easy. Check out the workouts that’ll cure your flamingo legs.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

You're Overtraining!

Damn it! Another one of those articles that forced us to reevaluate what we're doing in the gym! Regardless, we read this article and were both reminded and inspired to go into the gym and rip out one of the best workouts we've had in a long time.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

Tip: 4 Weeks to a One-Arm Pull-Up

How many single-arm pull-ups can you do? Really, not even one? Follow this plan and fix that.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

Squat Mechanics: A Deep Analysis

It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength.

A Brand New Way to Deadlift

Deadlift more. Deadlift better. Pull with the strongest, safest, and most efficient biomechanics. Here's how.

The Best Way to Keep Getting Stronger

Strength gains stalled out? Use this powerful progression method to build stronger muscles and tendons so you'll never plateau.

The New High Frequency Training

Choose an exercise, do it daily, add a rep every day. Yes, it can be done. And yes, it will lead to shocking new muscle growth. Get the details here.

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.

4-Week Chest Specialization

If your chest is weak, you can't expect it to grow by only working it once every five to seven days. Here’s a better plan.

Grow or Die: Quad Finishers

Here are 6 painful finishers to hammer the quads into growth while sparing your knees.

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.

Eat to Get Big Without Getting Fat

Use this lean mass calculator and diet plan to build muscle without having to pull the fat pants out of the closet.

Farmer's Walks for Fat Loss

Coach Nick T. shows how this classic strongman exercise can turn your boring workout into a metabolism-stoking, fat-incinerating machine.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

The One Dumbbell Workout

What if you only had one dumbbell to train with? Actually, you’d get a great workout if you followed this plan. Check it out.

Tip: Smashing an Overhead Press Plateau

Here's what to do when the barbell just refuses to go up.