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

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

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3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

6 Ways to Build Muscle Under 20 Minutes

Most workouts take too much time and you get too little out of them. Here are 6 ways to make your workouts tougher and a lot more time efficient.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

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 Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Nothing Works Like Sequential Training

Want strength? Want size? Here's a smart plan that uses phase potentiation to help you with both goals.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

5 Things Exercise Nazis Get Wrong

They advocate good form and safety, but are they keeping you small and weak? Train like a fragile flower and you'll look like one too.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Tip: The Best Way to Do Romanian Deadlifts

Get a deeper stretch in the hamstrings, get stronger, and build a better backside. Here's how.

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!

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Advanced German Volume Training

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

Cardio: The Strength and Muscle Killer?

Does doing cardio after a lifting workout really rob your gains? Here's what science has to say.

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 Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Get Jacked Without Leaving Your House

Stuck at home? Here's how to whip up some homemade gains with eight advanced training methods.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

The 11 Best Ways to Build Shoulders

Nothing changes the look of your physique more than well-developed shoulders. We ask our experts for their very best tips for capped delts.

The Holy Grail of Sports Training: EMOM Sets

EMOM sets are magical. They train the body to fire motor units faster, more explosively, and more powerfully. They even improve technique. Here's how to do them.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?