The World's Largest Hardcore Training Site

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

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

Latest and Trending

The Chin-Up Project

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

The New One-Day Arm Cure

Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

Tip: 3 Reasons Trap Bar Deadlifts Are King

For non-powerlifters, trap bar deads beat the pants off the barbell variation. Here's why.

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.

Tip: The PPL Training Split

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

The 10 People That Drive Gym Owners Crazy

Who are the most annoying people in the gym? Check out this gym owner's vicious (and funny) list.

4 Gym Gadgets That Are Wasting Your Time

Are you using any of these overhyped fitness gadgets? If so, should you be? Probably not.

4 Reasons You've Got No Rear Delts

The rear delts are arguably the hardest muscle to isolate. Here are 4 things you can do to start feeling your delts, probably for the very first time.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

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
  • Steroid Dieting

    Your Guide to Losing Fat While "On"

    Tip: For Stronger Traps, Do THIS Instead of Shrugs

    One exercise combined with a specific technique can be the key to increasing trap size and strength. Take a look.

    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.

    10 Best Unilateral Exercises

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

    Stop_over-cueing_the_deadlift

    Tip: Stop Over-Cueing the Deadlift

    Keep it simple and boost your deadlift numbers. Here's how.

    Shredded in 6 Days

    How to quickly dump fat, water, and bloat for a photo shoot or special event.

    4 Reasons Women Must Deadlift

    Deadlifts are great for women too. Not only do they make women lean and strong, they also correct posture issues common to females.

    The Gironda System

    Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

    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.

    Tip: Nail Your Upper Glutes

    Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

    Fasted Cardio Eats Muscle

    When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

    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: How Sunlight Shrinks Your Fat Cells

    Working up a sweat and watching your diet aren't the only paths that lead to fat loss. Check this out.

    Heavy Weights and Skin-Splitting Pumps

    If you combine heavy weights and a pump, your muscles have no choice but to get bigger and stronger. Here are 5 proven ways to do it.