The World's Largest Hardcore Training Site

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

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Latest and Trending

5 Simple Ways to Get Stronger

You can make strength training really complicated or you can make it really simple. Let's keep it simple and get wicked strong.

The Testicle User's Manual

Learn all about testicles and be the life of the party or, alternately, be shunned by everyone there. It kinda depends on the party.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

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?

Fix Everything With One Brutal Exercise

Not just for strength and conditioning, loaded carries will make you suck less at all other movement. Here are the seven best variations.

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.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Tip: You'll Never Do Crunches the Same Way Again

Instantly fix a common problem with cable crunches and build a six pack that pops. Here's how.

Back Is The New Glutes

Sure, a big butt is all the rage right now, but a thick female back is hot, and any woman can build herself one. Here's how.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

Tip: Build Walnut-Cracking Glutes

Here's a simple way get more glute work out of your staple strength lifts.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

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?

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.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

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.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Tip: A Very Weird Way to Boost Your Vertical

Need to jump higher? Try this simple trick.

Tip: Choose a Better Big Three

Not a competitive powerlifter? Then stop training like one. Here's why and what to do instead.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

The Truth About Barefoot Training

The barefoot-training trend started strong, but ended with armies of people with gimpy feet. They were on the right track, though. Here's what they did wrong.