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

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

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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.

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.

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.

Tip: Forget Yogurt – This Stuff is Better and Badder

Yogurt just lends you its beneficial bacteria. This stuff lets you KEEP the bacteria for good.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

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.

Built For Battle

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

Tip: Build Quads Without Knee Pain

Got knee pain or recovering from an injury? You don't have to watch your quads or your leg strength dwindle away. Try these 3 moves.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

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 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

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.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Tip: The 10-Minute Mobility Sequence for Lifters

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

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

A Lifter's Guide to Alcohol

What impact does drinking have on your physique and performance goals? How does alcohol affect testosterone, estrogen, HGH, and cortisol? The answers here.

Give Your Back a Raise

You need a strong lower back to move serious weight and not get injured. Here are some cool exercises to help get you there.

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.

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.

Get Inside-Out Peeled

Every lifter should get completely ripped at least once. Don't think you can do it? You can. Here's how.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

A Strongman's Guide to Shoulder Health

Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.