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

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How to Build Size and Strength Simultaneously

Building strength and size at the same time isn't crazy; in fact, it's smart. Here's a smart, easy-to-follow workout that will make it happen.

All About Dips

Are you doing any dips variations? You should be. Here are some interesting options, including straight bar dips and Korean dips, to jazz up your training.

Functional Bodybuilding

Some people think hypertrophy isn't functional. Here's why those people are dead wrong.

Control Leptin and Control Your Leanness!

Understanding and manipulating this powerful hormone can be the difference between a lean and muscular body and being known as a strong fat guy. Here’s how to do it.

Maximize Protein Synthesis

Building muscle boils down to getting on the right side of the protein synthesis balance sheet. Here's how to do it.

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

The Truth About Leg Extensions

The popular leg exercise goes under the microscope!

Lift Heavy? Then You Need This Cheap Protein

We already know it fixes achy joints. Now scientists have discovered that it plays a big role in muscle development and functioning.

Tip: The Top Training Splits for Hypertrophy

First decide how many days per week you're going to lift, then use this handy guide.

Tip: The Wake-Up Push-Up

This will get your butt in gear in the morning, relieve stiffness, and prepare your low back for the big lifts.

How Many Eggs Can You Safely Eat?

Eggs are one of the cheapest and most nutritious whole foods you can buy and, contrary to what's commonly believed, one of the healthiest.

There Are Only 3 Types Of Diets

There are really just three basic approaches to getting ripped. The key? Identifying which strategy works best for you. Here's how to do it.

The Ab-Building Trick Nobody Told You About

Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

Yoga-Plex: The Very Best Mobility Exercise

The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.

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: Choose a Better Big Three

Not a competitive powerlifter? Then stop training like one. Here's why and what to do instead.

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

Tip: Smoke Your Legs With an EZ-Bar

It's not just for arm day, you meathead. Try these awesome lower-body exercises.

The 10-6-10 Method for Size

To really grow, you have to do concentric, eccentric, and even isometric reps. Here's a training method that combines all three in one set.

Tip: The 6 Keys to Big, Strong Triceps

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

Tip: The 2:1 Technique for Big Legs

Hammer your hamstrings without all the joint stress and CNS fatigue. Here's how.

Tip: The Upper/Lower Split: Pros and Cons

This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.

Tip: The Forgotten 6x6 Protocol

Gains stalled? Try this classic training method guaranteed to get you growing again.

The 7 Training Rules of the 21st Century

It's time to cast aside some outdated training ideas and start paying attention to the new science. Here's what you need to know.