The World's Largest Hardcore Training Site

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

White rice (not brown) is the ultimate grain for athletes and lifters.

Latest and Trending

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

Arm Day Annihilation

Sorry, but just doing compound lifts isn't going to grow your arms to their maximal genetic limits. You need an arm day full of supersets. Try these.

The 100 Laws of Muscle

Observe the laws. Build muscle, lose fat, and win the mind game. It starts right here.

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.

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 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

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.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Building a Bigger Yoke

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

Tip: Trigger Biceps Growth With Spider Curls

Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.

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.

9 Ways to Live Longer and Look Better Naked

These foods, workouts, supplements, and drugs will help you live longer and look great doing it. Check out the list.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do 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.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

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.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.