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If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

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Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

A Powerful New Way to Squat

Squat like a monster. Frankenstein's monster to be exact. It'll build your quads, improve your regular squat form, and make you beastly strong.

27 Eating Rules to Control Body Fat

Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.

The 12 Minute Fix for Abs and Glutes

Work the core, glutes, and even shoulders together while burning loads of body fat in one excruciating exercise sequence.

Master the Squat

900-pound squatter Dave Tate shows you how to smash your squat plateau... if you can handle it.

Advanced German Volume Training

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

The Bodybuilder-Powerlifter Hybrid

Bodybuilders are all show and no go. Powerlifters are fat. Rather than stereotype, a good lifter needs to be both a bodybuilder and a powerlifter.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: Eat This Before Bed and Stay Lean

Eating before bed may disrupt fat metabolism... but not if you eat this. Here's the new science.

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.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

The Hard Body Workout Plan

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

Tip: Do The Loaded Hang

Add this to your workout and make your pull-ups easier, your arms jacked, and your shoulders healthy.

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.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

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?

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?

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

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.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

10 Dietary Myths Destroyed

Some of these are so ingrained that no one even questions them anymore. Time to put an end to that.

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.

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.