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

Two sets of this mechanical advantage drop set will leave your biceps screaming (and growing).

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Tip: Make Metabolic Drive Snickers Bars

Build your own protein bars that taste like candy bars. No oven required. Get the easy recipe here.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Hypertrophy-Specific Training

An Overview and Sample Program

Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

Tip: How to Diagnose Your Bench Press Problem

Bench stuck? Here's how to find and fix your sticking points.

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.

The 5 Most Painful Ways to Build Muscle

Enjoy pain? Increasing metabolic stress is the single most overlooked aspect of training for size. Try these torturous techniques.

9 Superior Exercises for Abs and Obliques

Think beyond the Pallof press and side plank. You want a strong, jacked core? Build it like this.

Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Tip: A Supplement That Works Without Exercise

This supplement builds muscle and burns fat even without training... and of course it works even better if you do.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Snatch-grip-deadlift

Tip: Snatch-Grip Deadlift

Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.

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: How to Develop an Adonis Belt

Here's how to build the sexiest muscle there is.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

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.