The World's Largest Hardcore Training Site

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

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

Latest and Trending

Tip: How to Increase Your Sex Drive

A new study says we've been looking for libido in all the wrong places. Here's the truth about testosterone, estrogen and sex drive.

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.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

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.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

The Suicide Grip: Dangerous or Smart?

A thumbless grip is scary to lifters who don't know how to do it, but it can be used safely. In fact, it's better for your shoulders. Here's why.

Tip: The Secret to Stronger Glutes

It actually doesn't involve a band around your legs. Try this drill.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

3 Capsules for Perfect Sleep

Chill out, reduce nighttime anxiety, and get the best sleep of your life. You'll lose fat easily and produce more testosterone. Here's how.

Tip: Do Pull-Ups Anywhere Like This

No pull-up bar? No problem. Try this.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

The-21-technique-leg-extension?1483999993

Tip: The 2/1 Technique, Leg Extension

Finish off your next leg day with a few sets of these. This is a great technique if your main goal is muscle growth.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

8 Secrets For Building Your Best Upper Chest

A developed upper chest will set your physique apart from the crowd. Here's how to build it.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!