The World's Largest Hardcore Training Site

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

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Latest and Trending

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

Kettlebells Beat Dumbbells for Biceps

Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

Tip: The Truth About Push-Up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know.

The Top 10 Bodyweight Exercises

In the world of bodyweight strength training, the possibilities and challenges are truly limitless. Are you ready to take them on?

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

Turkish Get Ups Make You Awesome

Ready for a challenge? The Turkish Get Up will take your stability, core strength, and mobility to the next level.

Ab Training Made Simple

You only need two or three exercises to build your abs. The trick is to choose the right exercises and breathe correctly while doing them. Here's how.

  • Abs
  • Olympic Lifting Made Simple

    A tested program that will quickly get you dominating on the Olympic lifting platform.

    6 Specialty Bars for Strength and Size

    A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

    The Trap Bar Deadlift

    The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

    Reawaken Your Rhomboids

    Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

    The Texas Method

    A proven strength training method to help you keep making progress after the newbie phase. Check it out.

    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.

    Beast Building - Part 1

    The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

    The Secret to Lifting Forever

    Most people quit lifting weights in their 20s, but a few become lifelong lifters. What's their secret? What keeps them going? We ask the experts.

    The Hard Body Workout Plan

    How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

    Building a Bigger Yoke

    Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

    The Best Dumbbell Exercise You're Not Doing

    Here are the best ways use to dumbbells for muscle growth, strength, and looking good naked.

    Tip: The Perfect Number of Sets for Growth

    Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

    Tip: Are Overhead Squats Right For You?

    Good movement, but not for most people. And it's the worst squat for leg growth. Here's why.

    The Best Muscle-Building Breakfast

    People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

    Tip: How to Develop an Adonis Belt

    Here's how to build the sexiest muscle there is.

    Master-the-deadbug-core-exercise

    Tip: Master the Deadbug Core Exercise

    Keep your lower back flat. Completely exhale as you lower your legs and arms to the floor. Inhale on the way back up. Keep the non-moving limbs still. Add a band to ramp it up.