The World's Largest Hardcore Training Site

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

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

Latest and Trending

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.

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 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 Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Delts on Fire

    If you're a hardgainer in the shoulder department it's time to ramp up the way you've been training.

    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.

    The Truth About Bodybuilding Arm Measurements

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

    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.

    Screw Cardio! Four Complexes for a Shredded Physique

    Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

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

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

    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.

    Tip: How to Activate Your Pecs for Better Gains

    Do this superset before heavy bench presses to safely lift heavier weight.

    8 Inconvenient Truths About Ab Training

    Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

    Push-Pull Training: The Next Generation

    The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

    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.

    How To Build Superhero Muscle

    How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

    Every Day is Calf Day

    Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

    The Fake Butt Phenomenon

    From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

    The Single Best Fat Loss Tip

    What's the most important fat-loss advice you need to hear? We asked 8 experts and pros. Their answers are surprising.

    Tip: Get More Satisfaction in the Sack

    Take this compound and have a more satisfying sex life. Here's the science.

    The Colorado Experiment: Fact or Fiction

    It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.