The World's Largest Hardcore Training Site

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

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Latest and Trending

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

The-swiss-ball-leg-curl

Tip: The Swiss Ball Leg Curl

Looks easy. It's not! Try this instead of standard leg curls, or use it as a finisher.

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.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Tip: A Safer Alternative to Testosterone Replacement

This inexpensive drug dramatically increases testosterone and improves the testosterone/estrogen ratio with no side effects.

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.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

Steroid Dieting

Your Guide to Losing Fat While "On"

Tip: Buy Only This Type of Chicken

What the food industry has done to chicken is horrible. Here's how to shop wisely.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

Tip: Take This Strength Test, Save Your Life

How likely are you to die from a heart-related problem? Find out now. It'll only take a minute.

Building a Bigger Yoke

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

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

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.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

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.

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.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

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?

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.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Ring-press-up

Tip: Ring Press-Up

Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.