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

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

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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.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

The Very Best Bodyweight Exercises

Nine butt-kicking bodyweight moves that lifters and athletes need, no matter how advanced they are.

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.

4 Big Protein Mysteries Finally Solved

How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

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. 

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Tip: My Favorite Muscle-Building Method

Simple, but not easy. Here's how to stimulate hypertrophy like never before.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

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.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. Check it out.

Steroid Dieting

Your Guide to Losing Fat While "On"

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

6 Lifting Principles You Can't Ignore

If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow.