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

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout 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.

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.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Tip: Take This at Night and Reduce Cortisol

You're probably already using it. Just make sure to use it at the right time.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

Shredded in 6 Days

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

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Tip: The Easy Way to Boost Your Deadlift

Blast up a new PR with this plateau-busting training method you can do in a commercial gym.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

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.

Tip: Two Surprising Exercises for Shoulder Health

These two moves can help you prevent and even eliminate shoulder pain.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

The Kardashian Butt Must Die

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

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

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.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

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.

Big Guys and Very Bad Advice

Want to build a buttload of muscle? Talk to a big guy. Well, maybe. Sometimes their training and diet advice just isn't right for you. Here's why.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.