The World's Largest Hardcore Training Site

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

Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

Latest and Trending

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.

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: R-ROM Pull-Ups for Big Lats

This is gonna hurt, but in a fun way that leads to more muscle growth. Take a look.

Tip: The Ab Exercise That'll Make You Cuss

Drop to the floor and try this complete core move. Warning: It's tougher than it looks!

Top 7 Advanced Home Exercises

Consider yourself advanced? Try these seven unique and highly effective exercises using only bodyweight and bands.

The Deload: Everything You Need Know

Most people don't need to deload because their workouts are wimpy. Here's how to tell if you're worthy of a deload, along with how to do it.

5 Realistic Tests of Strength

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

How to Eliminate Love Handles & Muffin Tops

A fat waist is symptomatic of insulin insensitivity. You need to attack it with a combo of specific eating strategies, diet, exercise, and supplements. Here's how.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Tip: The Snack That Shrinks Love Handles

Snack on these in the late afternoon and lose fat around your waist. Really. Check out the science.

Bench Press Without a Bench

Elite strength athletes love this lift. Here are 6 ways to do it that'll get you strong and make your bum shoulders feel awesome.

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

Tip: Fix This Tiny Muscle and Lift Heavier

Does your butt hurt on long car rides? Need frequent trips to the chiropractor? Have pain down your leg? Here's the problem and how to fix it.

Loose Skin: The Facts

Have you lost some fat? Awesome. But are you now stuck with some loose, sagging skin? Here's everything you need to know.

Tip: Do the Floor Press

Here's why you should sometimes bench press without a bench.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

3 Brutal Challenges for Strength & Stamina

Time to go outside and get ugly. Revive your inner warrior and do these three nasty strength and stamina drills once a week.

Advanced Training: Max-Growth Cluster Sets

Cluster sets will get you jacked, but they neglect two important growth pathways. Maximum Growth Clusters hit all three. Here's how to do them.

Fix Your Puny Calves, Traps, Abs and Pecs

Do you have tiny calves and traps? How about unresponsive abs and pecs? Well, that sucks. Here are the simple solutions.

10 Rules for Hardgainers

Tired of hearing "eat big to get big" by dopes who've always been big? Finally, some smart advice from someone who's been there.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

The Truth About Squatting Deep

Friends don't let friends squat high, but there's really no point in squatting any deeper than slightly below parallel. Here’s why.

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.