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Mix heavy lifts with moderate lifts and blend powerlifter strength with bodybuilder size.

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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 Two Fats That Boost Testosterone

The more you ingest of either of these two fats, the more T your body produces.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

Tip: The Law of Metabolic Efficiency

When it comes to macronutrients, not all calories are created equal. Here's why.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

How Tall Guys Get Jacked

The rules of size training change a bit for tall lifters. Check out these lifting guidelines for lanky guys.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

Tip: How to Build Period Strength

Here's how women can use their menstrual cycles to boost muscle mass and get stronger.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

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.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

Fat Loss & High-Protein Breakfast

Skipping meals doesn't give you a leg up on fat loss. And skipping breakfast can make you fatter.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

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.

Nonstop Natural Gains: The Neuro Typing System

The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now.

Avoid This Ketogenic Rip-Off

If your goal is getting in and staying in ketosis for fat loss, then skip these bogus "keto" supplements. They may even make you fatter.

Tip: Cardio, Carbs and the Goldilocks Zone

Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.