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

Change the look of your physique in 12 workouts with this insane (but intelligently designed) delt specialization plan.

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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.

Training Percentages Made Simple

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

The Best Core Exercise. Period.

This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core.

  • Abs
  • Tip: 3 Great Things About Lifting Weights

    Sure, you'll build muscle and strength, but there's more. Here's what non-lifters just don't know.

    Tip: Do Spoto Presses to Boost Your Bench Press

    Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

    Steroid Dieting

    Your Guide to Losing Fat While "On"

    Tip: The Smarter Way to Plank

    Stop screwing up this basic core move. Here's a simple trick to help you get it right.

    The Single Most Effective Workout Split

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

    Single-arm_push_press_lowered_slowly

    Tip: Single-Arm Push Press, Lowered Slowly

    Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.

    Inside the Muscles: Best Leg, Glute, and Calf Exercises

    After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

    Thick and Wide: The Back Solution

    Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

    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!

    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.

    How Many Carbs Do You Need?

    Are you matching your carb intake to your activity level, metabolic condition, and goal? You should be.

    The Athletic Aesthetic Program

    Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

    Traps Are the New Abs

    Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

    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.

    Get Ripped. Get Walking.

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

    Tip: Eat This to Get Hard (Down There) Fast

    This delicious sweet and spicy combo works like Viagra to get blood flowing southwards today, when you need it.

    6 Heavy Duty Training Tactics

    The muscles. The mustache. The madness. Here's what you can still learn from Mike Mentzer's Heavy Duty training.

    These 3 Exercises Are a Waste of Time

    These exercises really don't work, and some even lead to injury. Here's why, plus some more effective alternatives.

    10 Movements For Explosive Power

    Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

    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?

    The Best Damn High Volume Workout Plan for Natties

    Not on steroids? Grow anyway with this smart training approach.