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

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Ten Thousand Swings to Fat Loss

What happens when you perform a thousand kettlebell swings a day for ten days? Some pretty amazing things actually. Check this out.

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

The Truth About Bodybuilding Genetics

Genetics do matter. But how much?

The Third-World Squat

You should be able to perform a strict rock-bottom squat, at least with bodyweight. Here’s why and how to achieve it.

You (Probably) Don't Need to Train Arms

Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals.

The Ultimate Guide to the Renegade Row

Trigger new muscle growth, improve performance, and strengthen a weak core. All with one exercise. Here's how to do it.

Tip: The Wrong Way to Overhead Press

The dumbbell overhead press: you're doing it wrong. Here's why and how to fix it.

The Easiest Exercise With the Most Benefits

Get leaner, end back pain, recover faster from monster workouts, and even get a little smarter. Here's how.

3 Stretches That Make Things Worse

Everyone does these three stretches... and just about everyone is screwing them up. Are you?

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

Finding Your Big 3 Lifts

Powerlifters have to bench, squat, and deadlift. But what if you just want to impress the ladies when your clothes come off?

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Deconstructing the Dumbbell Row

Chances are, you're doing your dumbbell rows incorrectly and we're all laughing at you.

How Bodybuilders Should Eat

A tried-and-true eating plan for packing on muscle. Check it out.

4 Reasons You've Got No Rear Delts

The rear delts are arguably the hardest muscle to isolate. Here are 4 things you can do to start feeling your delts, probably for the very first time.

The Game Changers – Exposed

Do the documentaries popularizing veganism hold up? Not this one. Here's what you really need to know.

Tip: Smoke Your Legs With an EZ-Bar

It's not just for arm day, you meathead. Try these awesome lower-body exercises.

The Best Dumbbell Exercise You're Not Doing

Here are the best ways use to dumbbells for muscle growth, strength, and looking good naked.

Bodybuilding: A Reality Check

Thinking about competing in bodybuilding, physique, figure, or bikini? Then you need to read this eye-opening blog by an insider.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

Tip: Do This Exercise BEFORE Bench Pressing

Want to bench more weight with fewer risks of injury? "Prime" your pushing muscles with a few sets of this.

The Layer System

Build muscle and get brutally strong using only one exercise per day. Get the complete 8-week training program here.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

The Dragon Flag

Forget all these fancy core exercises. Here's an old-school classic that will hammer your core into submission.

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