The World's Largest Hardcore Training Site

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

Ramp up this staple exercise by adding a short pause at the bottom of each rep, then explode from that dead-stop position. Do 6-10 reps, 2-5 sets.

Latest and Trending

Build-wider-delts-with-the-reset-lateral-raise

Tip: Build Wider Delts with the Reset Lateral Raise

Stimulate more muscle growth with this dead-start exercise.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

The Best Strength Training Method of All Time

Cluster training is unbeatable for strength gains. But which type should you use? Here's what you need to know.

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.

Tip: The Most Common Bench Press Mistake

If you're not a powerlifter, should you be testing your bench press 1RM often? Here's the answer.

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.

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.

Overhead Press Your Body Weight

Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

The 4 Kinds of Steroid Users

Not all steroid users are meathead stereotypes... but some of them sure are. Do you know anyone on this list?

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Dispelling the Glute Myth

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

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

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: Shut Up! Creatine Does That, Too?

Making muscles grow. Increasing endurance. Lowering blood sugar. Extending lifespan. Now this.

The Athletic Aesthetic Program

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

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.

The 4 Dumbest Ab Exercises

Those popular ab exercises you see in many workout programs are ineffective and injurious. Luckily, there are smarter alternatives.

Steroid Dieting

Your Guide to Losing Fat While "On"

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

10 Most Annoying People in the Gym

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

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.