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

It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.

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Tip: Is a Whole-Body Split Right for You?

Here are the pros and cons.

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.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Steroids for Dummies

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

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

Tip: The Breathing Squat Challenge

Force new leg growth with this classic training method. Here's how to do it.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Tip: Photo Shoot Ready in 21 Days

A quick guide to peaking for a photo shoot... or any time you want look better with your clothes off.

The Best Cable Exercises You're Not Doing

For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.

Tip: Do Kettlebell Swings for a Big Deadlift

Develop explosiveness, grease the groove, and improve work capacity. Here's how.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Tip: Fix Those Tight Shoulders Fast

Test and improve shoulder rotation with this exercise.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Tip: Why Your Vitamin D Isn't Working

Taking vitamin D? Awesome. Just about everyone needs to. Too bad it's probably not working. Here's why and how to fix it.