The World's Largest Hardcore Training Site

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

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.

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Growth Factor Chest Training

Want a bigger chest? Train with constant tension to force your pecs to release powerful growth factors. Here's how.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Tip: The Golden Ratio for Hardgainers

How much time should you spend building versus cutting? Your physique depends on the answer. Check this out.

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.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

10 Best Unilateral Exercises

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

Total Athleticism: The Workout

Strong. Fast. Agile. Crank up your awesomeness with this simple, challenging workout strategy.

Cardio for Strong People

Forget boring, strength-sapping forms of cardio. These treadmill and bike finishers will burn fat and increase athleticism in just 4-12 minutes.

Oil Bags: Rise of the Idiots

You've seen their ridiculous photos. Now it's time you heard the truth about how and why they do it.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

Training Speed to Get Strong

Learn to apply force quickly and it'll make you stronger. That's what speed training is all about: power, explosiveness, and strength. Try this before you plateau.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

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.

The Best Chest Training Tips, Period

Having a puny chest is fine... if you're 12 years old. Here's how to go beyond the basics to build bigger, stronger pecs.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

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.