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

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

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Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

The Simple Plan For Stubborn Body Fat

Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Tip: How a Kettlebell Can Make You a Better Bencher

Do a few sets of this drill before chest day and you'll perform better on the bench press. Check it out.

Front Squat vs. Goblet Squat

Two anteriorly loaded squat variations, both with benefits and drawbacks. So which is best for you?

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

6 Challenges You Must Accept and Beat

Think you're an alpha male? Here are some brutal challenges that might make you feel like a poodle. Wearing a pink bow.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

The Simple Diet

Getting lean is simple, just not easy. Here are some uncomplicated rules to follow about food, cheat meals, and more.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

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!

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

Tip: 14 Band Exercises for Bigger Lifts

Prevent injuries, perform better athletically, and smash some PRs by adding a few of these moves to your next workout.

Tip: Turn Off the Hip Flexors to Build Abs

If you can easily knock out dozens of reps of an ab exercise, it's probably because your abs aren't doing much work. Fix that. Here's how.

Tip: Protein Oat Cake for Breakfast

A no-sugar added (lazy AF) recipe for those who would rather be eating than baking.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

Olympic Lifting Made Simple

A tested program that will quickly get you dominating on the Olympic lifting platform.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

Get Inside-Out Peeled

Every lifter should get completely ripped at least once. Don't think you can do it? You can. Here's how.

Tip: 5 Heavy Band Exercises for Legs & Glutes

No access to big weights? These banded exercises will get the job done.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Predator Conditioning

Torch fat and retain muscle. Attack your conditioning like a predator. Don't run from it like prey.