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

Given the prevalence of heart problems with young people – even young athletes – it's time to start giving the heart a little love. Here's how.

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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.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The Master Switch for More Muscle & Less Fat

Increase cellular levels of AMPK and you can get lean and muscular much easier. Plus, it might even help you live a lot longer.

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.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

A Strongman's Guide to Shoulder Health

Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

A Better Body Without Weights?

The right bodyweight exercises can be damn tough and give you great results. Disagree? Try out a few of the exercises on this list.

Warrior Training

If you want to learn how to fight like a man, there's only one place to go: the world famous Lion's Den dojo.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Lifter's Shoulder: The Cause & The Cure

Cancel that doctor's appointment. Take the self-assessment tests then try these treatments to fix your nagging pain.

Pendulum Bodybuilding

In my last article, Pendulum Training, I introduced the basic principles behind a new way to plan your workouts. This new way of thinking is based on a frequent pre-planned variation of training objectives and means.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

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 Hybrid Split

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

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

The 12 Minute Fix for Abs and Glutes

Work the core, glutes, and even shoulders together while burning loads of body fat in one excruciating exercise sequence.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Do-It-Yourself Myofascial Release

    Burn your foam roller and give the tennis ball to the dog. You're going to learn how to fix sticky muscles and bust up adhesions using nothing but your hands.

    Dispelling the Glute Myth

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

    The 40-Workout Strength Challenge

    A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.