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The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Tip: Open Up Your Hips

Neurologically locked hips can limit your lifting and athletic performance. Try these drills to feel better fast.

Tip: 4 Strongman-Style Exercises You Need

Build all-over strength with these carry and push variations.

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 Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

The Best Exercise for a Smaller Waist

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

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.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Tip: The Truth About SARMs

What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

Creatine: Scam or Staple?

Creatine has been around forever, but you don't hear much about it these days. Does it even work? Should you be taking it? Here's what you need to know.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

W-i-d-e-r, Real-Man Shoulders

A look back at bodybuilding history plus a great workout for your delts. Check it out.

Yoga-Plex: The Very Best Mobility Exercise

The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Tip: Unlock New Overhead Strength

Free up your upper back and shoulders and you'll unlock your overhead pressing strength. Here's how.

Tip: The Exercise That Fixes Everything

It's the lift nobody does but everybody needs.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.