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DC training works. Never heard of it? Here’s what it is and how to do it.

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Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

The Best Damn Set for Muscle Growth

I've developed a lot of training methods to stimulate muscle growth, but this one might top them all. And all it takes is one set.

4 Reasons You're Not Gaining Muscle

If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow.

Not the King of Exercises: Bench Press

Is the bench press right for you? Maybe. But maybe not. Here's what you need to know.

5 New Ways to Build Big, Healthy Shoulders

Presses and lateral raises, presses and lateral raises. That's all anybody ever does for shoulders. Time to shake things up. Here's how.

The Nutrient with the Embarrassing Name

This compound, found in a well-known, inexpensive health food, has been shown in animal models to increase lifespan by as much as 25%.

The 10,000 Swing Kettlebell Workout: Revisited

This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

Not the King of Exercises – Deadlifts

In love with the deadlift? Here's why you might want to think about doing some other exercise for your posterior chain.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

The Full-Body Dumbbell Workout Program 2

Got a set of adjustable dumbbells? Here's your complete training plan.

Heel-Raised Squats: Good or Bad?

Will elevating your heels during squats make you injury prone, unathletic, or unable to do regular squats? Nope. Here's why.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

The 5 Dumbest Muscle Myths

Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.

Tip: Build Biceps With a Towel

Here's how to build arm size and brutal grip strength just about anywhere.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

Women: Testosterone, Yes. Estrogen, No.

Women on HRT typically receive estrogen and progesterone, but they might actually need testosterone. Here's why.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.