The World's Largest Hardcore Training Site

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

In the dawn of the bodybuilding era, back in the 1940's, 50's and 60's, muscularity was basically only a matter of having a lot of size and mass.

Latest and Trending

These 3 Exercises Are a Waste of Time

These exercises really don't work, and some even lead to injury. Here's why, plus some more effective alternatives.

Emma Stone Gains 18 Pounds of Muscle

For her new movie, Battle of the Sexes, the actress hit the weights and packed in the protein. Trainer Jason Walsh outlines how she did it.

Is Gut Bacteria Making You Fat?

Can't seem to lose fat and keep it off? Have crazy cravings? It could be caused by a problem with your natural gut bacteria. Here's why and how you can fix it.

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.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

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 Athletic Aesthetic Program

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

Built For Battle

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

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 High Volume Workout Plan for Natties

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

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.

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: 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 4 Most Common Injuries for Lifters

Nothing kills your gains like a lifting injury. Here are the four injuries you're most likely to get and how to prevent them.

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.

Hypertrophy-Specific Training

An Overview and Sample Program

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Tip: Fake Natties Are Unethical Losers

Time to call out those punks who can't handle playing by the rules.

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.

Tip: Bodyweight-Only Backside Training

Build your hamstrings, glutes, and back. No weight plates required. Check out these surprisingly challenging exercises.

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.

The Suicide Grip: Dangerous or Smart?

A thumbless grip is scary to lifters who don't know how to do it, but it can be used safely. In fact, it's better for your shoulders. Here's why.