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It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

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The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Tip: Stop Perving on Women at the Gym

Really, it's embarrassing. But there is a less creepy way of striking up a conversation.

3 Ways to Minimize Junk Training

Here's how to cut out a lot of useless reps and get straight to the ones that produce the most muscle growth.

Tip: The Leg Exercise Everyone Needs

Are those your legs or are you riding a stork? If you've ever been the butt of that joke, add this to your leg day.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

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.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Tip: Master the Bridge, Feel Awesome

Sit all day? Have shoulder pain? The movement can help with both. Here's how to do it, step by step.

Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

Tip: Don't Fear the Behind the Neck Press

“But it'll cause injuries!” Will it? Will it really? Here's the part you're missing.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

The 7 Gym Rules Never to Break

A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

Tip: Boost Your Deadlift with Macro and Micro-Sets

Here's how to use cluster training to strengthen your deadlift and add pounds of new muscle to your physique.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

The 5 Most Dangerous Deadlift Mistakes

Why do smart lifters let their technique go haywire? Ego lifting? Unawareness? Here are the most common problems.