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

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

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How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

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 Get-Big Diet for Bodybuilders

You can’t eat like a bird and look like a beast. Here’s how to calculate your calories, plus a sample eating plan.

Back-to-wall-shoulder-flexion

Tip: Back to Wall Shoulder Flexion

Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.

The Perfect Carb for Lifters

White rice (not brown) is the ultimate grain for athletes and lifters.

Eating Clean vs. Orthorexia

Every generation of bodybuilders has its unfounded fear of certain foods. The current generation takes the cake.

Big Bench Program for Strength and Size

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

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

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.

The Very Best Push-Up For Pecs and Power

Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.

The Best Exercise for a Smaller Waist

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

A Lifter's Guide to Alcohol

What impact does drinking have on your physique and performance goals? How does alcohol affect testosterone, estrogen, HGH, and cortisol? The answers here.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

The Truth About Bodybuilding Arm Measurements

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

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Tip: Get Rid of Lifter's Belly

Answer these three questions, drop that last bit of flab, and make sure it never comes back. Start here.

4 Tests Every Lifter Should Be Able to Pass

You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you?

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Top Priority for Lower Traps

    Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

    Sexy Female Training

    A diet and workout plan for females wanting a lean, athletic look. Check it out.

    The Best Training Split You've Never Tried

    How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.