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How to warm up for a one-rep max, plus why you should probably be using a 3-5RM instead.

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German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

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?

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.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.

Tip: Ramp Up Your Prowler Training

Change up your arm position and get more from your sled work. Here's how.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Tip: Bodyweight-Only Backside Training

Build your hamstrings, glutes, and back. No weight plates required. Check out these surprisingly challenging exercises.

Tip: For Big Traps, Do the Deadlift-Shrug

Build those stubborn traps. Here's how to combine trap-bar deads and shrugs into one powerful exercise.

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.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

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.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Operation Barbell: 10 Money Exercises

Want to add slabs of muscle and get powerful? You can’t go wrong with these exercises.

How to Look Freakin' Awesome

Using simple formulas, Romaniello has come up with the clearest definition of “looking awesome” yet. You have to check this out to see where you stand!

Protein Powder Crimes and Misdemeanors

Protein powder is one of the most important bodybuilding supplements, yet it's the one that's most vulnerable to manufacturer monkey business.

Tip: The Ultimate Trap-Bar Deadlift

This lift is really a deadlift-squat hybrid. Here's how to make it an even better muscle and strength builder.