The World's Largest Hardcore Training Site

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

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

Latest and Trending

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

The Third-World Squat

You should be able to perform a strict rock-bottom squat, at least with bodyweight. Here’s why and how to achieve it.

18 Tips for Bulletproof Knees

Here’s how to fix your achy knees, prevent injury, and keep the squats coming. Check it out.

Tip: Drink This To Prevent Sun Damage

Drink some every day and you may prevent sunburn and maybe even reverse sun damage. Details here.

Rope-pulldowns-for-lats
NEW

Tip: Rope Pulldowns for Lats

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

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.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Olympic Lifting Made Simple

A tested program that will quickly get you dominating on the Olympic lifting platform.

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.

The Return of German Volume Training

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

Advanced German Volume Training

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

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Trouble with the Tilt - Correcting APT

Your gut and butt perpetually protrude and your deadlift PR won't budge. Sounds like you have anterior pelvic tilt. Here’s how to fix it.

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.

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. Check it out.

Hips Don't Lie

With smart training, not only should your lifts go up, but your posture should improve as well. Here’s how to make it happen.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

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.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

Olympic Lifting For Bodybuilders

Dozens of top bodybuilders, including Arnold, have used Olympic lifting to build their physiques. So why haven't you? It could be just what you need.

10 Mistakes Women Make in the Gym

Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?