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

There's a silent epidemic among female lifters. It causes muscle weakness, fatigue, and brain fog. Kill this deficiency and kill it in the gym. Here's how.

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Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

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.

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!

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

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.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Tip: High-Dose TRT or Mild Steroid Cycle?

Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here.

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: Best Deadlift For Leg Size & Back Health

Build bigger hammies with this back-friendly pulling variation.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

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.

9 Tips for Dedicated Lifters

Ten years of lifting will give you knowledge. But Dan John has been lifting for almost 50. That will give you wisdom. Here are his best tips.

Advanced German Volume Training

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

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

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.

Hypertrophy-Specific Training

An Overview and Sample Program

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

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.