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

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

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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.

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.

Build Glutes That Melt The Internet

Even if you deadlift and squat, you may still be missing something in your quest for the ultimate athletic booty.

9 Reasons Couples Should Work Out

You want harmony? You want love? You want great sex? Then get your partner to start working out with you.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

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.

Tip: The Truth About SARMs

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

The Best Damn Posterior Chain Exercises

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

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?

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

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.

The New One-Day Arm Cure

Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

The Best Exercise for a Smaller Waist

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

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

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.

Shredded in 6 Days

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

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.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. 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!

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.

Steroid Dieting

Your Guide to Losing Fat While "On"