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

Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type.

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5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.

Top 6 Challenge Workouts

It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.

The Strong Bodybuilder Program

A program that combines strength-building compound movements with insane muscle-growing giant sets and multiple intensity techniques.

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.

Train Your Calves Every Day

Got calves? Probably not. That's because you have to work them every day to get them to grow.

5/3/1 Rest Pause: A 6-Week Challenge

What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

Maximal Strength Training for Muscle Mass

Lots of geek strength-training science, 10 actionable tips on how to build muscle, and one effective program thrown in for good measure. Read this.

Cure for Cowardly Calves

Mr. Efficient Exercise guy tells us that the research doesn't tell us jack about calf training. Here's the right way to do it.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

More Reps, Bigger Legs

High-rep leg training isn't for everyone - just the guys who want to be the biggest, strongest mofos in the weight room.

The One Dumbbell Workout

What if you only had one dumbbell to train with? Actually, you’d get a great workout if you followed this plan. Check it out.

Tip: Fix Your Hips with a Foam Pad

Using half-kneeling lifts? They're great... until they wreck your hips and back. Here's the simple fix.

Tip: Everyday Lateral Raises

Yes, trained correctly, you can do these shoulder wideners daily. Here's how.

Tip: Sweet Potato Protein Brownies

Mind-blowing brownies that won't blow your diet. Easy recipe here!

Tip: The Ultimate Squat for Quads

Want bigger quads? Set your ego aside and squat like this.

Tip: Stop Perving on Women at the Gym

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

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Tip: Push Until You Can't. Rest Until You Can.

Here's how females really need to train for fat loss and muscle gain.

Tip: Should You Ditch the Incline Bench?

The incline press doesn't do what you think it does. Do this exercise instead.

Tip: Eat Potato Chips, Stay Lean. Here's How.

Turn this cheat food into an every-day food. Get the ridiculously easy recipe here.

Tip: A Back-Friendly Alternative to Bent-Over Rows

You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. Try this instead.