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Don't let a crowded gym derail your workout. Here's what to do on back and chest day.

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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.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Why Intermittent Fasting Fails Most People

For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.

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.

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 Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

The 10,000 Swing Kettlebell Workout: Revisited

This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

Tip: This Ingredient Boosts T in Men and Women

This herb works through different mechanisms to benefit both sexes. Here's the science.

Tip: Get a Grip for a Better Hamstrings

Trying to build stronger hamstrings and keep your back healthy? Here's what to do.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Gyno: Everything You Need to Know

What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.

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 Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

The Weirdest Training Method That Works

This unique and challenging training method improves strength and performance and even fixes shoulder problems. Here's how to do it.

The Best Exercises. Period.

The absolute best movements for fat loss, maximum power, chest development, overall strength, and more.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Tip: Hanging Leg Raise – 3 Mistakes to Avoid

It's one of the best ab exercises out there, but hardly anyone does it right. Here's how to really do it.

The Top 3 Mobility Exercises for Lifters

There are tons of trendy mobility drills and correctives. But lifters need to target the hips, shoulders, and spine the most. Do these and feel awesome.

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.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.