The World's Largest Hardcore Training Site

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

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Latest and Trending

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

5 New Strategies for Fat Loss

Here are five training and diet tips to help you lose the fat, keep the muscle, and make some jaws drop.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

9 Tips for Dedicated Lifters

Ten years of lifting will give you knowledge. But Dan John has been lifting for almost 50. That will give you wisdom. Here are his best tips.

The Third-World Squat

You should be able to perform a strict rock-bottom squat, at least with bodyweight. Here’s why and how to achieve it.

Tip: Get Better at Squatting With This Drill

Here's a move to help you fix your unstable squat. Check it out.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

Protein Facts You Better Know!

You don't know crap about protein! Or maybe you do. See if you can sort the facts from the myths. Most people can't.

Know Your Ratios, Destroy Weaknesses

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

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

4 Bench Press Lies

If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Here's how to get unstuck.

Olympic Lifting Made Simple

A tested program that will quickly get you dominating on the Olympic lifting platform.

How to Train Like a Bad Ass - Even with a Bad Back

Back pain got you hobbled up in the corner of the gym? Dust off your manhood and read this article.

Rope-pulldowns-for-lats
NEW

Tip: Rope Pulldowns for Lats

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.

Dispelling the Dumbest Protein Myths

If you've ever gotten into a debate about protein with someone, one of you probably brought up one of these myths. Hope it wasn't you.

8 Mistakes Men Make With Diets

Avoid these nutrition mistakes and never develop dad-bod. Are you making any of them? Check out the list.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

5 Ways To Lose Fat While Building Muscle

You want to build muscle but also need to drop some fat? Here are five tricky ways to get it done.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

The Hormone Cycle and Female Lifters

If women understand their hormone cycles, they can plan their workouts to get stronger and lose more fat. Here's how.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.