The World's Largest Hardcore Training Site

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

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.

Latest and Trending

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Shredded in 6 Days

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

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

7 Lifting Rules That Actually Don't Matter Much

You might think these things are damn important to your training. In truth, they're not as crucial as you think.

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.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Tip: Interval Training Workouts for the Rower

These two routines are not only fat incinerators, they'll also help to build your glutes and quads. Check 'em out.

16 Nasty Exercises You've Never Tried

Break out of your training rut and get immediate results by adding a few of these to your next workout.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

12 Overlooked Foods You Should Be Eating

What's one overlooked food that all lifters and fitness fanatics should be eating? We ask 12 of our experts. Their answers will surprise you.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

Bodyweight Burn

Turn boring bodyweight exercises and calisthenics into grueling challenges with mechanical drop sets. Here's how.

4 Ways to End Back Day With a Bang

The biggest potential for growth lies on the back side of the body. Tap into that growth by using these lat-dominant finishers.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

Tip: Stretch This Muscle and Feel Awesome

Sit a lot at work? Then your glutes and core are going to get weak. Here's an exercise to fix that.

You Are What You Absorb

Simple ways to improve your digestion and subsequently, your overall health and well being.

The Texas Method

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

Tip: A Simple Way to Beat Belly Fat

Adjust your diet like this and you'll lose more abdominal fat and build more muscle, even if you keep calories the same.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.