The World's Largest Hardcore Training Site

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

Complexes can be used for fat loss or strength gains. Try this one using heavy 3-rep sets for each exercise in the series. No rest between movements.

Latest and Trending

Stressed? Train Like This, Make Gains

Consistency is good. But consistent lifting paired with life stress will halt your progress. Here's how to train so you can still make gains.

Tip: Master This Before You Deadlift

The deadlift is awesome, but make sure you progress up to it correctly. You'll lift more and do it safely. Here's how.

Tip: Go Deep With Technique

Are you really mastering a lift or mobility drill? Probably not. Here's why.

Barbell-quad-set

Tip: Barbell Quad-Set

Use this complex as a workout finisher to build your arms and shoulders.

Dumbbell-and-bench-tri-set

Tip: Dumbbell and Bench Tri-Set

Maximize workout time by hitting your arms and delts with this quick tri-set.

Tip: Leg Injury? 2 Ways to Keep Training

Here's how to keep training your upper body when a low-body injury has you sidelined.

Boot-camp-workout

Tip: Boot Camp Workout

Behind the scenes at one of T Nation's boot camps. Tons of workout ideas and training tips here.

Dynamic-90-90-paused-reverse-lunge

Tip: Dynamic 90-90 Paused Reverse Lunge

Build your legs, set your lungs on fire, and improve hip mobility with this exercise.

One-arm-cable-row

Tip: One-Arm Cable Row

Supplement your barbell and dumbbell rows with this great back training variation that also hits the core and even the glutes.

The-bench-_-chin-up-warrior-challenge

Tip: The Bench & Chin-Up Warrior Challenge

If you like pressing and pulling more than jogging on a treadmill, give this a shot.

The-sled-press

Tip: The Sled Press

Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.

Tip: Give Barefoot Training Another Shot

Barefoot training and minimalist shoes were a big trend a few years ago, but everyone made one big mistake.

Extended-sets-for-triceps

Tip: Extended Sets for Triceps

Get the best pump of your life and trigger new muscle growth with the extended set method.

Tip: How to Autoregulate Your Diet

Are you controlling your diet or is it controlling you? Here's how to use autoregulation to avoid becoming a slave to your diet.

Kettlebell-row-with-rotation

Tip: Kettlebell Row With Rotation

The variation of the one-arm row allows you to add rotation and it tweaks the weight distribution for a new stimulus.

Tip: Are Online Coaches Worth It?

Some are, some aren't. Here's what to look for.

The-2-round-upper-body-warm-up

Tip: The 2 Round Upper-Body Warm-Up

This quick warm-up will you get you ready for just about any type of upper body training.

Stability-ball-tri-set

Tip: Stability-Ball Tri-Set

Try this ab-focused tri-set: stability-ball arch, straight-arm rollout and pike/push-up combo. Great for a crowded gym.

Tip: The Probiotic-Prebiotic You've Never Heard Of

Should you be eating dirt? Well, sorta. Here's what you need to know about SBOs or soil based organisms.

Tip: Train Between Extremes

There are two ways people like to think about their workouts. Neither lead to progress. Here's the smart way to approach hard training.

Rdl-wide-legs-sled-and-sumo-dl-superset

Tip: RDL, Wide Legs Sled, and Sumo DL Superset

Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.

Kettlebell-dead-walk-lunges-and-rdl-superset

Tip: Kettlebell Dead Walk, Lunges, and RDL Superset

Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.

Compound-set-combo-curls

Tip: Compound Set Combo Curls

Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.

Banded-ghr-sit-ups

Tip: Banded GHR Sit-Ups

Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.