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

Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.

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The Best Damn Way to Squat

Forget about ass-to-grass squats and learn how to find the perfect squat depth. It's almost always parallel. Here's why.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The Best Lift for Every Body Part

Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority.

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.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

4 Simple Leg Workouts for Growth

They’re simple, but they’re not easy. Check out the workouts that’ll cure your flamingo legs.

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.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

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.

CrossFit and Functional Training

Heavy barbell training is the best way to build strength. And everything about sports performance gets better when you're stronger.

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.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

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.

Tip: The Truth About Cryotherapy

Will cryotherapy make you recover faster, lose fat, and improve sleep? Or does it slow your muscle gains? Here's what you need to know.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

10 Rules of the Insanely Strong

Casual lifters won't get this, but you have to be a little bit crazy to get super strong. Here are ten "insane" things you need to do to get there.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

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.

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.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.