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

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

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Advanced German Volume Training

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

The Hybrid Athlete Program

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

Turn Rest Days Into Growth Days

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.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

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.

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.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Tip: Four B-Mod Strategies for Fat Loss

Make your diet more successful with these simple behavior modification tools.

Tip: Mobility for Better Squats

Hit proper squat depth comfortably by taking care of your hip, ankle, and spine mobility. Here's how to do it.

Get Big Again: Your Return-To-Action Plan

Taking time off from the gym isn't a setback... as long as you come back with the right plan. Here it is.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

Stuff We Like – Supplements 2

Feel better, get healthier, and improve your erection health. Here's what we take and where to get it.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

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.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Resurrecting-the-reeves-row

Tip: Resurrecting the Reeves Row

This very old-school exercise will hit your mid-back hard, but it also trains just about every upper body muscle group.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

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.

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.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.