The World's Largest Hardcore Training Site

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

You don't have to give up pressing just because your shoulders are cranky or you're rehabbing an injury. Just do it like this.

Latest and Trending

Dispelling the Glute Myth

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

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

Dip-countdown

Tip: Dip Countdowns

Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.

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.

Advanced German Volume Training

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

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.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Get Big Again: Your Return-To-Action Plan

Taking time off from the gym isn't a setback... as long as you come back with the right plan. Here it is.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Push-Ups, Face Pulls, and Shrugs

Screw the rotator cuff! That's right, screw it. When it comes to fixing shoulder pain, the the rotator cuff is over-hyped and gets way too much attention.

Tip: Is Dark Chocolate a Bodybuilding Food?

Please say yes, please say yes. Actually, science is looking into it. Check out the research.

Shredded in 6 Days

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

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

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.

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.

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 Single Best Fat Loss Tip

What's the most important fat-loss advice you need to hear? We asked 8 experts and pros. Their answers are surprising.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

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.

The Push-Pull Workout

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

The 10,000 Swing Kettlebell Workout: Revisited

This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

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 Texas Method

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