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

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Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

How Many Eggs Can You Safely Eat?

Eggs are one of the cheapest and most nutritious whole foods you can buy and, contrary to what's commonly believed, one of the healthiest.

Tip: Dump the Seated Leg Extension, Do This Instead

Most standard leg exercises are "missing" a very important quad muscle. Here's how to target it to build stronger legs.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

Gyno: Everything You Need to Know

What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.

Tip: The Dirty 30 Chest Flye

Build your pecs with this mechanical drop-set. Check it out.

The 4 Best Ways to Reignite Chest Growth

What you do AFTER your heavy barbell work makes all the difference in the world. Here's how to get your chest growing again.

Adamantium Abs: 6 Core Exercises You Need

Use these moves to build real-world core strength. Or, you know, just do them because abs look awesome. Whatever.

Tip: The Truth About SARMs

What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

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.

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 Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

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.

Hard Body Training for Women

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

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

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.