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The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.

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Tip: The Pros & Cons of Band Training

Resistance bands are here to stay, whether used alone or added to your big lifts. Here are the benefits and drawbacks.

The Legal Performance Enhancer

Increase work capacity, stimulate protein synthesis, and reduce catabolism. And say goodbye to the hardgainer label.

Get Inside-Out Peeled

Every lifter should get completely ripped at least once. Don't think you can do it? You can. Here's how.

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!

Tip: The Latest on Training to Failure

A definition of what training to failure actually is, along with concise instructions on how, when, and why to do it.

Tip: Stop Stretching Your Lower Back

Stretches for the low back can backfire, leading to more tightness and pain. Do this instead.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Tip: The Worst Protein for Fit People

Brain atrophy, thyroid suppression, and decreased strength. Well, that's not good. Avoid this stuff.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

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 Hybrid Athlete Program

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

Tip: A New Method for Big, Hard Legs

If you struggle to build legs, this brutal training method will change everything. Bonus: It'll lean you up too! Take a look.

Tip: My Favorite Muscle-Building Method

Simple, but not easy. Here's how to stimulate hypertrophy like never before.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

The Effects of Eating Truckloads of Protein

What happens when you consume extra protein? Like 700% more than RDA guidelines? Here's the real science.

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

What You Can Learn From Instagram Booty Chicks

Glutes are all the rage on social media. But do the exercises we see actually work, or are they just part of the spectacle? Here's a breakdown.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

From Dud to Stud in 30 Days

Our team of experts give you an exact one-month training, nutrition, and supplement plan to get you from "dud" to stud in 30 days.

Tip: Simplify the Deadlift

Everything you need to know about the deadlift in one sentence. Really. Check it out.