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The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

Bodyweight Burn

Turn boring bodyweight exercises and calisthenics into grueling challenges with mechanical drop sets. Here's how.

Tip: Do The One-Kettlebell Workout

Ramp up your conditioning with only one kettlebell and your bodyweight. Here's the workout.

Steroids for Dummies

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

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.

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.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Iron Abs, Healthy Spine

Training abs shouldn't wreck your spine. Here's how to make your ab exercises safe and your core ridiculously strong.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

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.

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 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 Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

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.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

The Best Core Exercise. Period.

This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core.

  • Abs
  • Beyond 5/3/1 Program 1.1

    I spent a ton of time developing this program and believe it stands as my best work, ever.

    Dispelling the Glute Myth

    Could it be that everything we thought we knew about glute training was ass-backwards?

    Growth Explosion: The 30-10-30 Technique

    Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

    Conditioning 101

    You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

    7 Reasons You're Stuck at Medium

    This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.