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

We all go through periods when pumps elude us. Frankly, these periods really suck. And worse, they seem beyond explanation. It's a bloody shame, considering how motivating enlarged, vascular muscles can be.

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Hypertrophy-Specific Training

An Overview and Sample Program

The Weakest Link

In the fitness and bodybuilding communities, upper back and neck strain are as chronic and irritating as AM talk shows.

Dawg School 4

We've all been there. No matter how big and educated we think we are now, at one time or another we were small.

The Get-Big Diet for Bodybuilders

You can’t eat like a bird and look like a beast. Here’s how to calculate your calories, plus a sample eating plan.

Tip: The 8-Hour Weight Vest Diet

Science says this will help you lose a pound of fat per week without changing your diet. Details here.

Tip: The Thick Back Trick

Make your rows even more effective. All you need is a cheap little accessory... and you probably already have it.

6 Stupid Exercises That Need to Die

With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. Here they are.

How to Keep Building Your Busted Shoulders

Live with an icepack on your shoulder? These tactics for training through and around injuries (while also rehabbing) are mandatory.

Tip: 5 New Ways to Build Your Shoulders

Want stronger delts? Add a few of these challenging variations to your upper-body day.

Your Protein Intake Is Unbalanced

New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal.

Tip: The 3 Worst Bodyweight Exercises

You might be tempted to do these, but they're not worth the effort.

Tip: How to Test and Fix Your Hips

Try this drill to find out where your hips are tightest, then get them mobile!

Tip: Hammer Your Glutes (Better)

You might already be doing hip thrusts, but you probably haven't tried these killer variations.

Tip: 3 Combo Exercises That Make Sense

Stop it with the silly lunge-curls. Try these advanced combo exercises that actually don't suck.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

Yoga-Plex: The Very Best Mobility Exercise

The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.

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 New One-Day Arm Cure

Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

Tip: Train Like an Animal Without a Gym

This exercise style is unlike anything you normally do at a gym. Let's hit the ground and get weird.

Tip: 30-10-30 for Big Legs

All you need is your own bodyweight for this one! If you can stand up afterward, you win.

Tip: The Pro-Level Push-Up

Push-ups are way too easy for you... unless you do them like this.

Tip: Much Better Than Hip Thrusts

A study of female lifters compared the glute-growing abilities of hip thrusts to a common exercise. Here's what they found.

Tip: Do This Between Sets for Extra Growth

Spend the first 30 seconds of your rest period doing this and you'll gain some bonus muscle.