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

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

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Bad Back, Big Muscles

Nagging back pain is no excuse to get fat and weak. Here's how to keep training hard while your back heals up.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

CrossFit and Steroids

A noted performance enhancing drug expert examines CrossFit and answers the controversial question: are top CrossFitters using PEDs?

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

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.

40 Years of Insight - Part 1

Twenty things you need to know to get stronger, train smarter, and lift for the long haul.

Hypertrophy-Specific Training

An Overview and Sample Program

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

The 6 Unwritten Rules of the Gym

Are you the person in the gym that other people secretly hate? You are if you break these rules.

Tip: Eat Rice Without Getting Fat

Check this out. A simple way to reduce rice calories by as much as 50%.

Testosterone, Body Composition, and Sex

Tired? Getting fat? Having issues in the bedroom? Here's everything a man needs to know about hormones, drugs, supplements, and his willy.

The Tendonitis Cure

Nagging joint pain - everyone deals with it at some point. But don't think a little time off is going to cure it. Be proactive to get long-term relief. Here's how.

Insights & Alpha Male

Your hormone levels can take a hit from sports or hard training in general, but supplementation can fix that.

Heal that Hunchback!

Many lifters develop a head-forward, kyphotic posture. Add in computers and gaming and this can lead to trouble. Here’s how to fix it.

The Best Cable Exercises You're Not Doing

For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.

Tip: Squat Without Hip Pain

Notice a pinching sensation when you squat? Not good. Here are 5 ways to fix the problem.

Tip: Do Rack Pull-Ups for Bigger Lats

It looks like you're "cheating" but doing your pull-ups this way has several advantages. Take a look.

Push-Ups: You're Doing Them Wrong!

A lot of people can't do one proper push-up. And YOU may be one of them. Here are the most common problems and how to fix 'em.

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.

Deadlifts: Which Type is Best For You?

Everyone has a favorite deadlift - the one they're strongest at. Here's how to figure out which one you should be doing.

The Complete Guide to T Replacement

Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

Predator Conditioning

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

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.