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

Build your core and improve your big lifts with moves you can do anywhere, even your living room.

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6 Ways to Reach Your Genetic Potential

Most people never maximize their genetic gifts when it comes to building muscle and strength. These six methods will change that.

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

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.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

Tip: Benching vs. Push-Ups – The Shocking Science

This new study will definitely surprise you. Check it out.

Tip: Nail Your Abs With Partial Pulses

By improving the activation and recruitment of the core, you'll increase your strength in the big lifts. Here's how to do it.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

Fat Loss & High-Protein Breakfast

Skipping meals doesn't give you a leg up on fat loss. And skipping breakfast can make you fatter.

The Top 10 Kettlebell Exercises for Gains

Kettlebells don't get enough credit when it comes to hypertrophy. Let's change that. Here are the best muscle-building exercises.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

5 Minutes to Faster Recovery and Growth

Do this right after your workout and you'll make better gains.

Bodyweight-triceps-extension

Tip: Bodyweight Triceps Extension

Finish off your triceps workouts with these. To keep the elbows happy, aim for the top of your head.

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

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!

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

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.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.