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Kroc-rows-101

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

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DeFranco Prowler Training

That which does not kill us makes us stronger... and faster, and bigger, and a hell of a lot tougher. Here’s how to use a pushing sled to get it all.

How Bodybuilders Should Eat

A tried-and-true eating plan for packing on muscle. Check it out.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Hypertrophy-Specific Training

An Overview and Sample Program

6 Stupid Exercises That Need to Die

With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. Here they are.

Tip: The Exercise That Fixes Everything

It's the lift nobody does but everybody needs.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

The Athletic Aesthetic Program

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

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.

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

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.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

4 New Deadlifts You Gotta Try

Regular deadlifts are great, but give these a shot if you want to strengthen a weak point or bring up a specific muscle group.

Tip: Drink This for Stronger Erections

A juice that builds a better boner? Here's the hard science.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

3 Reasons You Can't Train Like a Juicer

Nothing wrecks a natural lifter faster than training like an “enhanced” bodybuilder. Here are the scientific reasons why.

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

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.

What You Don't Know About Training Delts

Science reveals some surprising tips on how to train the deltoids and create "3D" shoulders. Check them out.

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.