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4 Big Protein Mysteries Finally Solved

How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here.

Tip: Loaded Carries, Crowded Gyms

Torch your whole body with this space-saving farmer's walk.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

Tip: Everyday Lateral Raises

Yes, trained correctly, you can do these shoulder wideners daily. Here's how.

Tip: Replace the Rear-Delt Raise

Here's a better way to target your posterior delts.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

Tip: Smashing an Overhead Press Plateau

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

The Very Best 20-Minute Workouts

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

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.

Bad Digestion is Killing Your Testosterone

Here's how to prevent the bloated gut, lack of energy, aching joints, and diminishing testosterone levels caused by crappy digestion.

The Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

What You Don't Know About Training Delts

Science reveals some surprising tips on how to train the deltoids and create "3D" shoulders. Check them out.

The Testosterone Boosting Workout

Train in a way that's specifically designed to elevate post-workout testosterone production. Here's exactly how you do it.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

Kroc Row Vs. Pendlay Row

If you want a big back, the Kroc row and the Pendlay row are the biggest, baddest rows on the planet. But which one will build more strength and grow more muscle?

Master the Kettlebell Swing

Learn to hip hinge and you'll automatically get better at deadlifts, squats and your sport. The secret? You gotta swing a kettlebell.

Direct Arm Training: Pros and Cons

At last, the definitive answer to the age-old question of whether direct arm work is really necessary for big guns.

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

The 3-Day Leg Specialization Program

A 3-day split that targets your legs while still allowing you to maintain size and strength in your upper body.

The 5/2 Fat-Loss Diet for Lifters

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

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

Bulk Up, Cut Up: Quads and Tri's

Thib, you have some impressive quads! Any secret leg training strategies you'd like to share with us?

Nasty Ab Training

Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

Tip: The 6 Keys to Big, Strong Triceps

Suffer from TTS (Tiny Triceps Syndrome)? Here's the cure.