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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. 

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High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Nonstop Natural Gains: The Neuro Typing System

The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now.

The Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

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.

QI: The Russian Training Secret

A rep is not a rep. Especially when you stretch it out 30 times longer than how it's normally done. Sounds crazy, but so are the gains you'll get from it. Check it out.

Tip: Do Straight Bar Dips

Regular dips not challenging enough for you? Try these. Here's how to do them.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Tip: A Better Bodyweight Squat

Ditch the pistol squat and try this instead.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

Tip: Do The One-Kettlebell Workout

Ramp up your conditioning with only one kettlebell and your bodyweight. Here's the workout.

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 Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

A Quick Guide to Perfect Dips

The best chest exercise isn't the bench press. It's the dip. Here's how to do it right for big pecs, strong triceps, and healthy shoulders.