The World's Largest Hardcore Training Site

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

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Latest and Trending

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

Master the Squat

900-pound squatter Dave Tate shows you how to smash your squat plateau... if you can handle it.

Olympic Lift Variations to Get Big

Size gains with the Olympic lifts? Yes, it’s possible. Here’s how.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

Tip: Does Music Really Help You Train Harder?

We all think it does, but what does science say? And does the type of training you're doing change things? Info here.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: Body Part Splits vs. Push-Pull

These are both popular and effective ways of organizing your workouts, but which is right for you? Find out here.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

The Best Exercise for a Smaller Waist

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

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Sprinting Towards Single Digit Body Fat

The secret to dropping fat and building a great posterior chain may be just a few hundred meters away. Check out this plan.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

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.

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 Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Your Guide to Pre-Workout Supplements

Time to shed a little light on what's probably the most mysterious and diverse of all bodybuilding supplement categories.