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

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The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

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.

Fast Abs: 4 Fat-Burning Finishers

Get your abs back fast with one simple diet tip and four grueling fat-burning finishers performed a few times per week.

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.

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.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

16 Nasty Exercises You've Never Tried

Break out of your training rut and get immediate results by adding a few of these to your next workout.

Shredded in 6 Days

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

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 Top 9 Dumbbell Bench Press Variations

Break out of your chest-training rut to build more muscle and more strength. Here are nine brutal ways to do it.

Steroids: What Pro Bodybuilders Are Really Using

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

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

The Best Cable Exercises You're Not Doing

For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.

7 Rules of Conditioning

How to turn Testosterone-sapping, muscle-burning cardio work into something that burns fat and builds muscle.

Tip: Make Low-Carb Mug Cake in 60 Seconds

This protein packed cake is fast, easy, and it won't make you fat. Get the recipe here.

4 Things to Do AFTER Lifting to Boost Gains

After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

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.

3 Capsules for Perfect Sleep

Chill out, reduce nighttime anxiety, and get the best sleep of your life. You'll lose fat easily and produce more testosterone. Here's how.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

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.