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

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

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Big Bench Program for Strength and Size

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

Top 10 Exercises for Real-World Athleticism

Are you strong and fit? Like, real-life strong and fit? Find out now with these exercises and strength standards.

3 Ways to Control Insulin and Get Jacked

Insulin means everything when you're trying to get lean or build muscle. It can either make you fat or it can get you big and ripped. Here's how to control it.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Tip: The Two Fats That Boost Testosterone

The more you ingest of either of these two fats, the more T your body produces.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Tip: Build an Ironclad Midsection

Screw planks. Do this exercise to take your core strength to the next level.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

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.

Steroid Dieting

Your Guide to Losing Fat While "On"

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

3D Core Training

Your ab training plan is lacking. Here's what's missing, plus eight great core moves for pro-level performance.

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.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Strength Zone Training

Are your exercise choices covering BOTH strength training zones? Check the list and build big muscles with a purpose.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.