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

You know you should be doing pull-ups. But what's the best way to attack them? Six of our coaches tell you what works for them.

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The Simple Diet

Getting lean is simple, just not easy. Here are some uncomplicated rules to follow about food, cheat meals, and more.

The One Arm Push-Up

The easy-peasy push-up gets a heck of a lot more challenging once you remove a hand from the equation. Here are some tips on mastering this old-school feat of strength.

How to Look Freakin' Awesome

Using simple formulas, Romaniello has come up with the clearest definition of “looking awesome” yet. You have to check this out to see where you stand!

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Perfect Body Fat Percentage

What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

One Hundred Gram Carb Cure

Ridiculously simple. Powerfully effective. Get shredded using this one simple guideline. Here’s how.

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.

Advanced Glute Training

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

The Right Way to Stretch the Pecs

Stretches to ensure chest/shoulder stability, health, AND performance. Check ‘em out.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

Staggered Ab Training

Finally, an ab training program that's excuse proof! No more throwing in a couple of pathetic, obligatory crunches at the end of a workout. And the answer was staring you in the face the whole time.

  • Abs
  • The Lumberjack Squat

    The "lumberjack squat" isn't what people in the logging industry head off to do behind a large poplar tree after having a hearty breakfast of bran flakes. Instead, it's a helluva' cool squatting movement that doesn't compress the spine.

    W-i-d-e-r, Real-Man Shoulders

    A look back at bodybuilding history plus a great workout for your delts. Check it out.

    The Waterbury Method

    A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

    Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    Tip: Not the Same Boring Push-Up Challenges

    Nothing new here? Wrong. Check out these two smart challenges for more advanced athletes.

    How to Retain Gains & Lose Fat in Crazy Times

    Can't train as hard as you normally do? Not sure if now is the best time to diet? Here's what you need to know.

    Tip: The Bodyweight Back Challenge

    Sick of push-up challenges? Switch things up with this and balance out your home training.

    Bodyweight Strength & Conditioning From Home

    Blast your upper body. Smash your lower body. Build your conditioning. And do it all with a foam roller. Wait, what?

    Pull-Ups Gone Wild

    Make pull-ups and chin-ups fun again. Build size and strength with these five challenging variations.

    Creatine's Powerful Cousin

    This amino acid does what creatine can't – it prolongs muscle performance in activities that last longer than 60 seconds.

    The Ab-Building Trick Nobody Told You About

    Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

    How To Build Superhero Muscle

    How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.