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

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

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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.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

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.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.

Why Fat Loss is Harder for Women

When it comes to exercise and fat loss, it's a lot harder for women than it is for men. Here's what they can do about it to even the scales.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

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.

100 Rep Challenge

Most lifters need to push themselves more but just don't know how. They need guidance. They need a challenge. They need this article.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

5 Ways You're Screwing Up Your Squat

You've been taught wrong. Disregard the stupid cues, follow this practical advice, and squat like a boss. Here's how.

7 Bad Foods That Are Good For You

You've been misled by dumb dieticians. Turns out that many of the "evil" foods they say to avoid aren't bad at all. Check out this list.

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

DeFranco's Training Rules for Washed-up Meatheads

Attention all meatheads over 30: it's time to break out the rulebook for gaining muscle and unleashing your inner-athlete.

Lessons From Southwood

Three days of serious lifting per week and four crucial exercises will turn you into a warrior. Here’s the plan.

10 x 3 For Fat Loss

Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

4 Big Protein Mysteries Finally Solved

How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.