The World's Largest Hardcore Training Site

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

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

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Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Do-It-Yourself Myofascial Release

Burn your foam roller and give the tennis ball to the dog. You're going to learn how to fix sticky muscles and bust up adhesions using nothing but your hands.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

Built For Battle

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

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Shredded in 6 Days

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

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Tip: Unlock New Overhead Strength

Free up your upper back and shoulders and you'll unlock your overhead pressing strength. Here's how.

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.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

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.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.