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These brutal squat progressions will help you set a new PR fast. Just make sure your spleen doesn't pop out and fly across the room. Check 'em out.

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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.

The-modified-cosgrove-complex

Tip: The Modified Cosgrove Complex

Finish off your workout with this series of exercises and get shredded fast.

Are Heavy Kettlebell Swings Better Than Deadlifts?

Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

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.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

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

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Tip: Isolate with Fisherman Rows

Here's a better way to do dumbbell rows.

The Best Damn Cortisol Article Ever

It's been called the stress hormone, the belly fat hormone, and the thief of gains. But it doesn't have to be any of those. Here's how to control it.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

4 Gym Gadgets That Are Wasting Your Time

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

7 Variations of the Hip Belt Squat

Can't squat with a barbell on your back? Build your legs like this.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

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.

5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.

Tip: The Landmine Exercise You Need for Hammies

Blast your hamstrings and glutes with this new twist on the RDL.

This Stuff is Rocket Fuel for the Mind & Body

Boost mood and motivation. Increase performance. Heighten concentration. Supercharge the mind-muscle connection.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

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.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

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.

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.