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

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

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The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

5/3/1 for Hardgainers

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

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.

The Lumberjack Squat

The "lumberjack squat" isn't what people in the logging industry head off to do behind a large poplar tree after having a hearty breakfast of bran flakes. Instead, it's a helluva' cool squatting movement that doesn't compress the spine.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

Anabolic Resistance

Bulking diets, if you're not careful, can create anabolic resistance, leading to rapid fat gain with no muscle growth.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

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.

Nonstop Natural Gains: The Neuro Typing System

The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

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.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Tip: The Two Fats That Boost Testosterone

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

Breast Implants For Girls Who Lift

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

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.