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

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

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The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

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.

Grow or Die: Quad Finishers

Here are 6 painful finishers to hammer the quads into growth while sparing your knees.

Yoga-Plex: The Very Best Mobility Exercise

The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Tip: Train With Arnold's Golden Six

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

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

Build a Muscular Butt at Home

Build bigger glutes just about anywhere. You don't even have to leave the house. Here's how.

The New One-Day Arm Cure

Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

Thibaudeau's Simple Fat Loss Strategies

Ready to get lean but not ready to count every calorie? Here are three things you can start doing today.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

You Don't Know How to Curl

Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

6 Lifting Principles You Can't Ignore

If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

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.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

Dispelling the Glute Myth

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

Tip: Shark Habits and Pirate Maps

Use these two tools to increase discipline, boost mental toughness, and get more done.

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?