The World's Largest Hardcore Training Site

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

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

Latest and Trending

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.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

Honest Advice About Marijuana

Is it okay for bodybuilders and athletes to use the devil's lettuce, or does it work against their goals? Here's what we think.

The 11 Best Ways to Build Shoulders

Nothing changes the look of your physique more than well-developed shoulders. We ask our experts for their very best tips for capped delts.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

The Eight Best Muscle-Building Exercises

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Tip: The Ultimate Triceps Isolation Exercise

Really nail those suckers with this unique cable exercise.

Tip: Do You HAVE to Count Calories?

Maybe not, but you have to be very aware of your SHMEC. Here's what that means.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The-rear-delt-swings

Tip: The Rear Delt Swing

Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.

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.

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.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Built For Battle

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

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

The Cure for Puny Calves

Look down at your calves. Sad, huh? Don't worry, eight of our experts drop their best training tips here.

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?