The World's Largest Hardcore Training Site

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

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Latest and Trending

The Death of Women's Bodybuilding

More and more women are lifting weights, but women's pro bodybuilding is dying fast. Here's why, plus a frightening look at the cause of “man face.”

The Perfect Carb for Lifters

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

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Olympic Lifting Made Simple

A tested program that will quickly get you dominating on the Olympic lifting platform.

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.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

The Truth About Bodybuilding Genetics

Genetics do matter. But how much?

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.

Staley Strategies: The A-B Split

When I look at all the questions that people send me, one of the more common themes I notice is confusion around the topic of putting together your weekly training cycle. So for my first edition of <i>The Staley Strategies</i>, I thought I'd elaborate on one of my all-time favorite strategies (this one being a tactic, technically speaking): the A-B split.

The Carb Cycling Codex

Cutting body fat doesn't have to mean cutting out the carbs. Get shredded with this carb cycling approach and hang on to more muscle in the process.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

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.

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.

Tip: Fix Your Hips, Fix Your Back Pain

Take this test to check your mobility, then learn how to fix it if there's a problem.

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.

Body-Part Splits Are Dead

They work for newbies and drug-aided pros, but for the rest of us, body-part splits rob us of growth. Here's what to do instead.

Tip: Take This Vitamin for Better Sex

For females, sex drive, arousal, and O's all get better with this vitamin.

Tip: Use This Simple Trick to Cook Eggs

An easy way to keep a great protein source handy. Check out this kitchen hack.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

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. 

4 Weeks to Big Arms

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.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.