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Build your biceps (finally!) with this progressive weekly workout.

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Tip: 20-Minute Bench & Chin-Up Challenge

Test your bench press, chin-up, and conditioning with this brutal (but smart) challenge. Check it out!

Tip: Smash Plateaus With One Simple Trick

If your fat loss, muscle gains, or strength gains have stalled out, this important lesson is for you.

Tip: Prioritize for Maximum Results

Big strong guys do it. Small weak guys don't. Here's a hard lesson you may need to learn.

Tip: Start Every Workout With a Strength Move

Focus on a big basic lift, then throw in some assistance work. Here's how to set it up and what lifts to emphasize.

Tip: Avoid This Major Training Mistake

Want to get bigger and stronger? Then you're going to have to remove this bad habit from your life. Check it out.

Tip: Build Your Biceps With 5-3 Countdowns

This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!

Tip: Finish What You Start!

Sometimes broscience beats studies. Here's why and what you need to do to keep getting better.

Tip: Build or Preserve Muscle At All Times

Losing fat doesn't have to mean losing muscle. And building muscle doesn't have to mean gaining fat. Here are the facts.

Tip: Control Insulin with Food

Insulin is your frenemy. Here are some easy ways to make it work for you instead of against you.

Tip: Test Things Out and Commit

Here's something that successful lifters and athletes do that you should be doing too.

Tip: Do the Squat-Stance Deadlift

Is the conventional deadlift or the sumo deadlift better? For many of us, a combination of the two is best. Here's how to do it.

Tip: Hit Your Abs in a Whole New Way

Warning: This abdominal-focused tri-set will leave you sore as hell. Do it anyway. Here's how.

Tip: Do the Work. Don't Blame Genetics.

Genetics make a difference, but don't lose hope. Smart training and eating will maximize what your parents gave you. Here's the deal.

Tip: Stop Making This Diet Mistake

Most people think they need to cut carbs and calories on their days off. They're wrong. Here's why.

Tip: Try These 3 Tough Pull-Up Variations

Think you're good at pull-ups and chin-ups? Yeah, we'll see about that. Check out these athletic variations!

Tip: Find Your Perfect Squat Depth

Use the test here to find out how low you can go and how wide or narrow your feet should be.

Tip: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Strengthen Your Abs – 5 New Exercises

What's better than great looking abs? A core that's as strong as it looks. Here's how to build one.

Tip: Pick the Right Deadlift Style for You

Sumo or conventional? Check out these tips for choosing the best style for your body type.

Tip: Assess Your Bench Press Technique

Your bench press form might be setting you up for injury. It's time to re-assess your technique. Try this test.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Improve Your Tempo on Pull-Ups

If your goal is to build more muscle, use this tempo prescription to get better results.

Tip: Auto-Regulate Your Rest Periods

A new study on rest between sets may change the way you train, especially if your goal is hypertrophy. Check this out.

Tip: Stop Disregarding the Importance of Sleep

Lack of sleep makes you fatter and even leads to muscle loss, regardless of diet. Check this out.