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

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

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2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Hard Body Workout Plan

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

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

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.

Steroid Dieting

Your Guide to Losing Fat While "On"

The Best Damn Posterior Chain Exercises

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

A Better Body Without Weights?

The right bodyweight exercises can be damn tough and give you great results. Disagree? Try out a few of the exercises on this list.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

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.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Tip: The Exercise To Do Before Deadlifting

Warm up with this simple move and you'll be able to deadlift more weight safely. Check it out.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Tip: Sorry, But You Can't Out-Eat Overtraining

Overtraining exists, and you can't out-eat it or out-sleep it. Most lifters have the wrong idea about what overtraining is. Here are the facts.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

Tip: The Leg Exercise No One Does Right

Nobody coaches this lower-body movement correctly. Here's where they get it wrong, plus a better exercise.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

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.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

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.