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For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

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The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

4 Things Bro Science Got Right

Meatheads were right about a lot of things, but they got a whole bunch of other stuff dead wrong. Let's break it down.

How to Train Your Metabolism

You don't want a sluggish metabolism... or even a fast metabolism. You want a flexible metabolism capable of switching fuels rapidly. Here's how to get it.

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

The Aggressive Diet for Natural Guys

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

The 4 Dumbest Things Beginners Do

Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

Tip: Build More Strength with Pull-Ups & Dips

Build and strengthen your back, chest, and arms with these two training methods.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

The-straight-arm-pulldown-for-big-lats

Tip: The Straight-Arm Pulldown for Big Lats

If you only do pulldowns and rows for lats, you're missing something... like your lats in many cases. Try this to really target them.

The Single Best Muscle-Building Method

A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

Tip: A New Exercise for Total Shoulder Development

This exercise hits all three heads of the delts along with the rhomboids and lower traps. Can't beat that. Check it out.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

Dips: The Upper Body Squat

Dips are awesome, but you better learn proper form and how to dose them. Once that's done, try ring dips, countdowns, combos, and dead stops.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

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.

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.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

High Intensity Versus High Volume

In the red corner, we have high intensity. In the blue corner, we have high volume.