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

Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.

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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.

Tip: Eat This Before Bed and Stay Lean

Eating before bed may disrupt fat metabolism... but not if you eat this. Here's the new science.

The Bodybuilder-Powerlifter Hybrid

Bodybuilders are all show and no go. Powerlifters are fat. Rather than stereotype, a good lifter needs to be both a bodybuilder and a powerlifter.

The Secret to a Bigger Bench Press

Advanced lifters know that leg drive is key for hitting a new PR on the bench. Here are 5 tips to maximize it.

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.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

Tip: The Scientific Reason Women Need to Go Heavy

How heavy? Here's the science.

How to Train for Fighting

Are you trying to throw a punch or are you playing patty cake? Here's how to develop raw, devastating power.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

How to Build 50 Pounds of Muscle in 12 Months

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

Tip: Eat Your Oatmeal Cold

It's even better for you and it's frickin' delicious. No, really. Check out this easy recipe.

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.

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.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

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?

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

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: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.