The World's Largest Hardcore Training Site

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

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.

Latest and Trending

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

Tip: Nail the Walking Lunge

Grab a barbell and take a walk. Here's the right way to lunge.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Tip: Stretch the Hip Flexors

Sit on your butt most of the day? Try this dynamic stretch that'll get you ready for smooth, heavy lifting.

How to Look Jacked in 3 Weeks

If you only had a few weeks to fine tune your physique and look your best for an event, what would you do? Here's what our pros said.

The Top 9 Dumbbell Bench Press Variations

Break out of your chest-training rut to build more muscle and more strength. Here are nine brutal ways to do 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.

Tip: Get Stronger Overhead – 3 Exercises You Need

These accessory moves will help you build your barbell overhead press and a whole lot more. Check 'em out.

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.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

The 7 Best Strength Exercises You Don't Do

Trying to add more plates? Eliminate the weaknesses holding you back. Use these unique exercises for bigger numbers on the big three.

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.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

Tip: Better Butts and Bigger Legs

Lower-body day just got more interesting. Here are two ways to make this move even more effective.

The Best Damn High Volume Workout Plan for Natties

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

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

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.

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.