The World's Largest Hardcore Training Site

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

Build bigger hammies with this back-friendly pulling variation.

Latest and Trending

Shredded in 6 Days

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

Tip: 3 Ways to Get Your Act Together

Achieving strength and physique goals will be a whole lot easier when your life isn't a chaotic mess. Here are three ways to get it together.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Tip: The Oblique Exercise You Need

Want a midsection that's as hard as a tree trunk? Well, stop eating donuts. Also, do this rotation exercise.

Get Lean Without Dieting

They say you can't out-train a bad diet, but you CAN out-train a moderate one. Here's how to work out and eat so that you can still make progress without strict dieting.

Death to Small Quads

This workout plan will make jeans shopping a nightmare. Take a look.

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.

The Hard Body Workout Plan

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

10 Most Annoying People in the Gym

They're rude, creepy, and sometimes just plain obnoxious. The question is, are you one of them?

A Complex Approach to Quads & Hams

Think that complexes are all about fat loss? Not so fast, chicken legs.

Tip: Do This Before You Press Overhead

Most shoulder warm-ups are insufficient. Protect your shoulders with this simple drill.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

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.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

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.

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.

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.

Advanced German Volume Training

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

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

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.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

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.