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Hydration doesn't need to be so complicated. There are plenty of ways to stay fully hydrated without being a wannabe waterboy.

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3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

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.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Tip: The Truth About Progressive Overload

Sure, try to add more weight to the bar, but understand that it has its limits, and it's not that great for building mass. Here's why.

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

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.

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.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

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?

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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?

Cleans and Snatches Made Easier

You don’t have to be an Olympian to do these. If you want to burn fat, increase power, and gain athleticism, master these lifts.

10 Exercises for Big Triceps & Strong Lockouts

Hit a new pressing PR and stretch out the sleeves of your T-shirts. Add a few of these into your program.

Tip: Bulletproof Your Shoulders at Home

Get your shoulders ready for future big lifts with these simple, do-anywhere band exercises.

Get Jacked Without Leaving Your House

Stuck at home? Here's how to whip up some homemade gains with eight advanced training methods.

Tip: Chew This. Get Stronger 10 Minutes Later

Why more lifters don't use this simple technique to amp up their workouts and lift more weight is a damn mystery.

How to Prevent Old-Man Butt

Build strong glutes, improve your big lifts, and prevent grandpa-ass. Here's how.

Tip: BFR for Big Arms

Blood flow restriction training. Occlusion training. Kinda-crazy training. Whatever you call it, it works. Here's what you need to know.

D is for Detox (and the Dummies Who Do It)

It might be true that the body sometimes needs some help to detoxify itself, but you can't do it with cleanses or enemas. Here's how you can.