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

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

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Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Get Jacked Without Leaving Your House

Stuck at home? Here's how to whip up some homemade gains with eight advanced training methods.

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.

Tip: The Bodyweight-Only Burner

Hit the floor and train your core, lats, and delts. You'll even get some conditioning work in.

Yoga-Plex: The Very Best Mobility Exercise

The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.

13 Set-Rep Schemes for Brand New Growth

Progress stalled? Change up your sets and reps to challenge yourself and grow. Here are the favorite schemes of our pros and experts.

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

Dump the Slump

Fix your rounded back to feel, move, and look better. Here are three exercises that'll help.

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.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

Tip: Unlock New Overhead Strength

Free up your upper back and shoulders and you'll unlock your overhead pressing strength. Here's how.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

Steroids: What Pro Bodybuilders Are Really Using

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

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

9 Superior Exercises for Abs and Obliques

Think beyond the Pallof press and side plank. You want a strong, jacked core? Build it like this.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • The Push-Pull Workout

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

    Power Foods

    Thirteen foods you should be eating. Check ‘em out.

    The Single Most Effective Workout Split

    There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

    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 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.