The World's Largest Hardcore Training Site

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

Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.

Latest and Trending

Bench Press More in 4 Weeks

To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

The Belt and the Deadlift

Chances are you're using the wrong belt when you deadlift. Worse yet, you may not even know why or how to use it.

Built for Bad: Strength Circuits

Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

Escalating Density Training: Revisited

With EDT, sets and reps don't matter. Just pick two exercises, set your stopwatch, and get to work. Check it out.

The 30 Second Mobility Cure

The quick drill will make you stronger, more flexible, and more resilient…instantly. Check it out.

Kettlebells for Size and Strength

Double kettlebell training for front squat, military press, and clean and snatch.

Ultimate Hamstring Movement

When was the last time you went grocery shopping and had your knees buckle because your hamstrings were too sore? Well, it's time to recreate that moment.

Step-Up For Muscular Development

Want to learn how to build mighty legs without squats? Then it's about time you step-up!

Get Your Press Up!

600-pound benchers may be forgiven for not focusing on the press. Your narrow ass, on the other hand, has no excuses. Here’s why you need to do it.

Nonlinear Periodization for Size and Strength

Manipulate your training to accommodate for how you feel on a given day. If strict programming has been holding you back, do this instead.

8 Bad-Ass Bench Press Tips

Here are 8 tips pulled from some of the sport's top pressers that will have you hitting new PRs in no time.

Back-Friendly Leg Training

Leg training should push you to your physical limits without crushing your back. Here's the smart way to make it happen.

Lighter Weights, Bigger Legs

A veteran bodybuilding coach shows you how to lighten up your leg training and get your best results ever.

Pump Down the Volume

Do less to build more muscle? The pros and cons of low volume training.

The Shoulder Training Bible

Everthing you need to know about effective shoulder training. Check out this guide.

Old-School Muscle

Here's how Jones Trained Viator for the 1971 Mr. America

Tip: Tight Hip Flexors? Probably Not!

There are three other likely problems. Here they are.

Tip: A Better Way to Supercharge Your Coffee

Less Anxiety, Better Cognition, Better Health

Tip: Save the Cardio for Later

Ready to lose fat? When are you planning to add cardio? Here's the mistake that most people make.

Tip: Eat One a Day to Lose Fat and Prevent Cancer

Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.

The New One-Day Arm Cure

Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

7 Variations of the Hip Belt Squat

Can't squat with a barbell on your back? Build your legs like this.

How to Train Your Metabolism

You don't want a sluggish metabolism... or even a fast metabolism. You want a flexible metabolism capable of switching fuels rapidly. Here's how to get it.

Tip: Do the Archer Pull-Up

Fresh off the playground: A tutorial on how to do a little-known pull-up variation from the master of bodyweight exercises.