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

Sounds crazy, but it works if you use this smart training strategy. Check it out.

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The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. 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.

Forget About Squat Depth

Two authorities on squatting think squat depth is arbitrary and senseless. Here are 5 things about squats that they think are much more important.

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.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

Maximize Protein Synthesis

Building muscle boils down to getting on the right side of the protein synthesis balance sheet. Here's how to do it.

Tip: Are Your Estrogen Levels Too High or Too Low?

Here are the signs to look for and how to get tested.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

The Truth About Leg Extensions

The popular leg exercise goes under the microscope!

5 Things to Stop Doing in the Gym

Many experienced lifters make these training mistakes. Do you?

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

The 4 Best Ways to Lunge

The regular ol' forward lunge is actually the least effective. Check out these superior variations for leg strength.