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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.

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28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

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.

Is a 300-Pound Bench Rare?

Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

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.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

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.

Push-Ups, Face Pulls, and Shrugs

Screw the rotator cuff! That's right, screw it. When it comes to fixing shoulder pain, the the rotator cuff is over-hyped and gets way too much attention.

W-i-d-e-r, Real-Man Shoulders

A look back at bodybuilding history plus a great workout for your delts. Check it out.

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.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

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.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

The 40-Workout Strength Challenge

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

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

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.

Tip: Know When to Use Lifting Straps

The strongest lifters use straps, but not all the time. Here's a guide to help you decide when, and when not, to use them.

Groin Gains!

Strengthen the muscles in your groin and you'll protect your hips and knees during heavy deads and squats. Here's how to do it.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.