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These 4 training methods would kill most guys who think they need to spend two hours in the gym.

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The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

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.

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.

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

Tip: Your Shrugs Are Too Heavy

Set your ego aside, use better technique, and build traps so big they impair your hearing. Here's how.

Bigger Arms & Shoulders, Fast

Prepare for pain... the good kind that forces new growth. Here's how to build big delts, biceps, and triceps using smart combination sets.

Tip: Supplement Your Training With Band Work

High-rep band exercises will help you to avoid injury and build some extra muscle. Give these a shot.

How to Hit a Triple Bodyweight Deadlift

It takes a special breed of animal to be able to deadlift 3X his bodyweight. Here's how to become one.

Tip: Make Low-Carb Mug Cake in 60 Seconds

This protein packed cake is fast, easy, and it won't make you fat. Get the recipe here.

100 Rep Challenge

Most lifters need to push themselves more but just don't know how. They need guidance. They need a challenge. They need this article.

The Very Best Push-Up For Pecs and Power

Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.

Tip: Do Zottman Curls for Bigger Biceps & Forearms

Build biceps and forearms with this challenging exercise. Check it out.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.

Tip: Use Vinegar to Get Lean & Build Muscle

Vinegar helps optimize insulin sensitivity. Learn how it works and how much to use.

The Best Leg Exercise You're Not Doing

Boost performance, wipe out imbalances, annihilate weak points, build muscle, and improve all the big lifts... with one exercise.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

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.

Train Your Calves Every Day

Got calves? Probably not. That's because you have to work them every day to get them to grow.

5 Workouts for Non-Responsive Biceps

Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.

Protein Will Not Make You Fat

Eat as much protein as you want and it won't turn to fat. In fact, a new study shows it almost all turns to muscle. Check it out.

Are Bulgarian Squats Superior to Regular Squats?

Could the Bulgarian squat be better than the King of Exercises? Ben Bruno makes his case.

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.

How to Get to 20 Chin-Ups

Lots of guys can pump out 20. Of course, their range of motion is so short, it looks more like they're convulsing than actually doing legitimate chin-ups. Here's how to change that.

5 Tips For A Bigger, Badder, Overhead Press

You don't have to go through life overhead pressing candy-ass weights. Here are 5 tips to get you moving some serious iron.