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Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

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Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Tip: Why You Need to Rock n' Row

Guess what? The best form for cable and barbell rows isn't super strict, no matter what the Form Police say. Here's why.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

Top 6 Challenge Workouts

It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

Heavy Deadlifting 101

Sumo or conventional stance? Mixed, overhand or hook grip? And what's the best way to program it? You have deadlift questions, Matt Kroc has answers.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

6 Ways to Upgrade Your Back Workout

These unique back exercises and form tweaks will help you build a bigger, stronger back. Guaranteed.

Ask Us Anything 05

Feeling the hams, visible abs, no-rack leg workouts, cardio, over-40 supplements, and combining CrossFit with bodybuilding.

3 Capsules for Perfect Sleep

Chill out, reduce nighttime anxiety, and get the best sleep of your life. You'll lose fat easily and produce more testosterone. Here's how.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Tip: Foods and Supplements That Control Cortisol

Cortisol is necessary for bodybuilding, but too much at the wrong time can put the brakes on your gains. Here's how to take charge of it.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

The 6 Stages of Transformation

How does a person go from couch potato to shredded beast? In 6 behavioral stages. What stage are you in? Will you make it to the final stage?

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

5 Best Loading Schemes for Size & Strength

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

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

What You Don't Know About BOSU Balls

Newbies and bad personal trainers love them. Experienced lifters and most coaches hate them. Here are the actual facts.