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

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.

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Shredded in 6 Days

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

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.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Hard Body Training for Women

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

Tip: 4 Unique Exercises for a Stronger Grip

Crank up your grip strength by tweaking four exercises you're probably already doing. Here's how.

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: Master the Meadows Row

Build your stubborn back with this soon-to-be-classic mass builder.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Advanced German Volume Training

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

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

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.

Know Your Ratios, Destroy Weaknesses

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

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: 10 Fresh Ways to Build Your Hamstrings

Build bigger, stronger hamstrings in four weeks.

Beast Building - Part 1

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

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. 

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.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

The 6 Toughest Leg Press Variations

The leg press is no slouch when it comes to building leg size, especially when you use these thigh-splitting variations.

4 Minutes to Core Strength

All you need to build strong, powerful abs is “The Pillar Killer” – a mechanical drop set built around a series of core-specific movements. Check it out.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.