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

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

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3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

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 Truth About Squatting Deep

Friends don't let friends squat high, but there's really no point in squatting any deeper than slightly below parallel. Here’s why.

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.

How to Increase Cell Volume for Fast Muscle Growth

Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

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 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.

Do You Really Need a Lifting Belt?

If, when, and how to wear weight belts to get bigger and stronger. Four coaches weigh in.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

A Power Clean Primer For Beginners

A beautiful, logical, and simple step-by-step guide to doing power cleans.

How to Get to 20 Chin-Ups

Lots of guys can pump out 20. Of course, their range of motion is so short, it looks more like they're convulsing than actually doing legitimate chin-ups. Here's how to change that.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

The Squat 4 Times Per Week Experiment

A strength coach decides to throw the rules out the window and do high-frequency squatting. Here’s what happened.

Barbell Rows for Batwings

The author looks at some of the finer points of the greatest barbell back builder of all time, along with providing some variations.

5/3/1 and Athletes

Sports specific training is a myth. Athletes need to be mobile, fast, and strong, and it starts by following the basic rules outlined here.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

Control Leptin and Control Your Leanness!

Understanding and manipulating this powerful hormone can be the difference between a lean and muscular body and being known as a strong fat guy. Here’s how to do it.

Ignorant When it Comes to Deadlifts?

It's okay that you don't know how to deadlift if you were never taught properly. But if you still don't know after reading this article, that's a different story.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

Straightforward Knee Rehab

Few injuries are as debilitating as knee pain. Here's what to do when yours strikes.