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

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

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The Deadlift's Dirty Secret

Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type.

9 Training Strategies for Knee Pain

Got bum knees? Make gains anyway. Here’s how.

Shredded in 6 Days

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

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 Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

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.

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.

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 Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

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.

Train Like A Man 7

Some exercises should go extinct. They do nothing for your strength, health, or hypertrophy. Here's what should take their place.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

The One Supplement You Can't Live Without

Some supplements are okay. Some are very good. And there are a few you just don't want to live without. We asked our pros and experts about their favorites.

Tip: Stretch This Muscle and Feel Awesome

Sit a lot at work? Then your glutes and core are going to get weak. Here's an exercise to fix that.

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 Ultimate Glute Warm-Up

Get ready to lift. Use this happy-hips combo before your next lower-body workout.

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.

The 5 People Every Lifter Needs to Avoid

There are five types of people out there who will ruin your progress in the gym. Here they are, plus five great people you need in your crew.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

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.

Tip: The 10-Minute Mobility Sequence for Lifters

Improve your shoulder, T-spine, hip, and ankle mobility fast with these drills.

Tip: Build Explosive Power With This Piece of Crap

This much-maligned piece of gym equipment can do something no other machine can do. Check this out.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?