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

Choose an exercise, do it daily, add a rep every day. Yes, it can be done. And yes, it will lead to shocking new muscle growth. Get the details here.

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Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Kipping Pull-Ups: The Truth

Is the kipping pull-up a legit movement or an exercise abomination? You may be surprised.

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.

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.

Westside Wisdom

The godfather of powerlifting talks about Max Effort, Dynamic Effort, explosiveness, box squats, and more!

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

Dispelling the Glute Myth

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

Sexy Female Training

A diet and workout plan for females wanting a lean, athletic look. Check it out.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

The Thyroid Handbook

In this handbook, I'll give you a rundown on thyroid function and a few related areas.

Tip: The Grip Exercise You Need Most

Here's why everyone needs to be doing some grip-focused work, plus a new twist on a classic grip-builder.

When Overhead Isn't an Option

Have injuries or poor mobility made overhead pressing painful? No worries. Here are four ways to build your shoulders without pissing them off.

Adamantium Abs: 6 Core Exercises You Need

Use these moves to build real-world core strength. Or, you know, just do them because abs look awesome. Whatever.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

Tip: A New Way to Make Overnight Oats

This muscle-building, workout-fueling breakfast has become a staple for many lifters. Here's a new way to whip up a batch.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

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.

The Aggressive Diet for Natural Guys

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Tip: Viagra Is Great for Bodybuilders

There are plenty of good reasons to use Viagra and its cousins, other than the obvious one.

The Most Efficient Warm-Ups, Period

If your warm-up takes more than 15 minutes, you're doing it wrong. Here's how to get fired up for training, fast.