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

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

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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.

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

Tip: Do the Rack Pull Right

Do rack deadlifts really boost your conventional deadlift strength? Here's what you need to know.

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.

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.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

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: Try the Ultimate Chill Pill

This natural adaptogen has been shown to reduce excess cortisol caused by mental stress and hard training. Take a look.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

The Very Best Push-Up For Pecs and Power

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

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

Tip: Know Your Triggers

What are your trigger foods? Here's how to know and what to do about them when it's time to uncover your abs.

The Cure for Fat Guts & Flat Butts

It's not just about looking sexy. Bellies that stick out and glutes that don't are signs of other problems. Here's how to fix them.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

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.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Steroids: What Pro Bodybuilders Are Really Using

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

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?

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Real Fast Fat Loss

The five most important components of fat loss, all in one program. Check it out.