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Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

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Tip: The Most Painful Pause

Here's how to use iso-holds to stimulate new growth in your hamstrings, glutes, biceps, and more.

Tip: The Meal That Damages Metabolism

A new study shows why we may want to have more meals earlier in the day and cut them off long before bed. Here's the new science.

Tip: For Bigger Biceps, Do This Exercise

Nope, it's not the curl. Here it is, plus a gym-friendly alternative.

Tip: Activate These Muscles Before Heavy Lifting

Here's a quick way to fire up the right muscles so you can lift more weight and protect your back.

3 Things You Need to Unlearn

Body fat percentage, full body workouts, somatotypes. Are your ideas about these things holding back your progress?

Tip: Train the Serratus

How do you get that coveted serratus muscle to show up? First, don't be fat. Second, do this unique exercise.

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

Tip: The Forgotten Way to Build Legs

It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.

Tip: 3 Rules for Lifters Who Love Coffee

Here's why you shouldn't drink coffee after training, plus two more java rules you need to know.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: The 10-10-10 Treadmill Sprint Workout

Want a bigger engine? Do metcon with progressive overload. This is tough and it only gets tougher... but so will you. Take a look.

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.

Drink These for Extreme, Untamed Energy

Most energy supps, at best, stop you from yawning. But if you want one that puts you into maximum overdrive, look no further.

8 Workout Mistakes You're Probably Making

Training abs at the wrong time, using dumb supersets, “pulling a CrossFit,” and other programming mistakes that nearly everyone makes.

8 Back Exercises You've Never Even Seen

These new rowing exercises will not only build a thick back, they'll force you to (finally) use optimal form.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

The Ultimate Cluster Training Program

This advanced program will build rapid strength and add mass to your entire body. Here's how to do it.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Tip: A Leg Day Challenge You're Gonna Hate

Build massive quads (or die trying) with 40 reps of this exercise. Check it out.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: The Pistol Curl

This specialty exercise will build your arms two different ways. Check it out!

Tip: The Best Substitution for Dips

Can't do dips? Train your chest and triceps with this bodyweight move instead.

Tip: 8 Landmine Exercises for Strength & Size

Ready to try angled barbell training? Start here.