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

An Overview and Sample Program

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How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

The Perfect Carb for Lifters

White rice (not brown) is the ultimate grain for athletes and lifters.

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.

The Planet Fitness Nightmare

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

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Renaissance Body Development

To reach the modern physique ideal, you'll need muscle mass, strength, power, endurance, speed, and flexibility. This program has it all.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

Predator Conditioning

Torch fat and retain muscle. Attack your conditioning like a predator. Don't run from it like prey.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

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.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

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.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

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.