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

Squat like a monster. Frankenstein's monster to be exact. It'll build your quads, improve your regular squat form, and make you beastly strong.

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The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Tip: The Truth About SARMs

What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

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.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

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.

Tip: A New Exercise for Upper Back and Traps

Build some real beef back there. Here's how.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Inside the Muscles: Best Shoulders and Trap Exercises

    Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

    Inside the Muscles: Best Leg, Glute, and Calf Exercises

    After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

    3 Days a Week is All You Need

    Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

    22 Proven Rep Schemes

    Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

    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.

    Lunges: You're Doing Them Wrong

    There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

    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.

    The Next Generation Nutrition Bar

    When does a nutrition bar become a true, performance-enhancing food? When it's made like this.

    Master the Ridiculously Strict Pull-Up

    Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

    30 Days to a Big Butt & Great Squat

    Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

    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.

    Build a Muscular Butt at Home

    Build bigger glutes just about anywhere. You don't even have to leave the house. Here's how.

    The Best Damn No-Weights Workout

    Even an advanced lifter can get a damn good workout at home – without any special equipment. Here's how.

    Turn Rest Days Into Growth Days

    You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

    How Natural Is Natural Bodybuilding?

    Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

    Steroid Users On Soapboxes

    Sick of hearing steroid users talk about motivation and discipline when those things weren't apparently enough for them? Then read this rant.