The World's Largest Hardcore Training Site

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

An Overview and Sample Program

Latest and Trending

4 Politically Correct Fitness Lies

Let's cut the crap and talk about how touchy-feely fitness advice actually works the opposite of how people expect. Consider this your trigger warning.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

The Best Way to Lift Weights

“Eccentric isometrics” are probably the best way to increase strength and size. As a bonus, they'll help you to move like a tiger and feel awesome.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

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!

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Shredded in 6 Days

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

The Missing Movement

What “missing” exercise would give you the most benefits if you added it to your program? We asked 10 pros. Their answers will surprise you.

Ditch Your Diet. Stay Ripped.

You got shredded by dropping calories and adding cardio, but you can't do that forever. Here's how to drop the diet, stay lean, and avoid fat rebound.

Why Intermittent Fasting Fails Most People

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

Know Your Ratios, Destroy Weaknesses

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

Tip: 70 Percent of Your Sexiness Comes From This

What really makes a woman attracted to a man? How much does upper-body muscle matter? Let's ask science.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

Exposed! 11 Things Experts Did Wrong

If you could start all over again in the gym, what would you change? We asked our top coaches and experts. Their answers are enlightening.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

The Hybrid Athlete Program

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