The World's Largest Hardcore Training Site

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

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Latest and Trending

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

One Exercise to Rule Them All

Get your lifts up, get your gains up, and move the bar faster. Do the clean and press to get better at everything.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

3 Complexes for Rapid Female Fat Loss

Burn fat, improve strength, increase conditioning, and build beautiful muscle in only a few hard minutes a day.

Hang Clean For Total Body Power

How do you train nearly 200 muscles in your body with one, easy to learn lift? You perform the hang clean. Here's the simple way to do it.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

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
  • 19 Squat & Deadlift Variations

    Find the most effective variations of the squat and the deadlift to fit your body and your goals.

    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.

    Bulgarian Split Squats

    Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

    The Glute-Ham Raise from A to Z

    Did your lame gym finally get a GHR? Good! Here’s how to use it.

    DeFranco's Training Rules for Washed-up Meatheads

    Attention all meatheads over 30: it's time to break out the rulebook for gaining muscle and unleashing your inner-athlete.

    Best of Triceps

    Seven proven exercises and training methods to add some size to your sad little triceps.

    The Small Calf Solution

    Never take calf-building advice from guys with naturally huge calves. Instead, seek advice from the guy who had small calves but built them up. Get that advice here.

    Full Body vs. Split Training

    Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

    The Lost Art of Hamstring Training

    Most people, even lifters, have weak hamstrings. Here’s why and how to get them bigger and stronger.

    High Intensity Versus High Volume

    In the red corner, we have high intensity. In the blue corner, we have high volume.

    4 Ways to End Back Day With a Bang

    The biggest potential for growth lies on the back side of the body. Tap into that growth by using these lat-dominant finishers.

    Trans Athletes: The Death Of Women's Sports

    In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

    Tip: The First Supplements to Buy

    Gap supplements are essential. Here's why you need them.

    The 6 Stages of Transformation

    How does a person go from couch potato to shredded beast? In 6 behavioral stages. What stage are you in? Will you make it to the final stage?

    A Strongman's Guide to Shoulder Health

    Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.