The World's Largest Hardcore Training Site

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

Get your pull-ups to hit your lats instead of stressing out your joints. Try this.

Latest and Trending

Escalating Density Training: Revisited

With EDT, sets and reps don't matter. Just pick two exercises, set your stopwatch, and get to work. Check it out.

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.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: Do The Loaded Hang

Add this to your workout and make your pull-ups easier, your arms jacked, and your shoulders healthy.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

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.

6 Meathead Myths – Debunked

Many lifters still believe them. Do you? Find out here.

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.

Question of Strength 57

Choose the right lifts for your limb length, stop stimulating your traps during shoulder exercises, and find out if your fitness tracker is crap.

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.

7 Things Successful Lifters Do

What's the most effective workout? The best eating plan? Apply these 7 proven decision-making methods and you'll know.

Deadlifts: Which Type is Best For You?

Everyone has a favorite deadlift - the one they're strongest at. Here's how to figure out which one you should be doing.

Tip: Use Vinegar to Get Lean & Build Muscle

Vinegar helps optimize insulin sensitivity. Learn how it works and how much to use.

Steroids for Dummies

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

The 7 Gym Rules Never to Break

A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

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.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Tip: Can You Boost Testosterone with Diet?

It's a tricky topic. Here's what to do and, more importantly, what not to do.

Tip: Eat 12 a Day and Replace Fat with Muscle

Eat these for 30 days and gain a kilogram of muscle and lose a kilogram of fat. That's what science says. Check this out.

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.

You Are What You Absorb

Simple ways to improve your digestion and subsequently, your overall health and well being.