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A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

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19 Squat & Deadlift Variations

Find the most effective variations of the squat and the deadlift to fit your body and your goals.

Tip: Build Your Quads With Just a Band

No access to a leg extension machine? Nail your quadriceps anyway with this clever variation.

Tip: Do SST for a Mind-Blowing Pump

Scientists find that a particular style of training can immediately stretch out the seams of your T Nation shirt. Info here.

Your Guide To Heavy-Light Training

You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

Tip: Smashing an Overhead Press Plateau

Here's what to do when the barbell just refuses to go up.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

6 Weeks to Great Abs

Most ab exercises are garbage. But do these 4 types of ab movements each workout and those babies will pop through.

Push-Ups for Real Strength

You need to do more push-ups. And you need to start doing them right for once. Here's what you need to know.

The Single Best Muscle-Building Method

A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

The 4 Levels of Pull-Up Power

Get stronger on pull-ups and you'll get better at just about everything. Here's how to do it, whether you can crank out a dozen or you're working on your first strict rep.

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.

Tip: Do Zottman Curls for Bigger Biceps & Forearms

Build biceps and forearms with this challenging exercise. Check it out.

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

3 Brutal Challenges for Strength & Stamina

Time to go outside and get ugly. Revive your inner warrior and do these three nasty strength and stamina drills once a week.

The 5 Dumbest Muscle Myths

Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.

8 Minutes to Awesome

What would happen if you did push-ups and bodyweight squats every day?

5 Things Exercise Nazis Get Wrong

They advocate good form and safety, but are they keeping you small and weak? Train like a fragile flower and you'll look like one too.

What You Don't Know About Your Thyroid

Everything you ever wanted to know about the thyroid, from testing to drugs to the foods you need to eat for optimal function.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

Strengthen Your Strict Pull-Up

Want a better body? You need to get good at strict pull-ups. And that means no kipping.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

5 Tips For A Bigger, Badder, Overhead Press

You don't have to go through life overhead pressing candy-ass weights. Here are 5 tips to get you moving some serious iron.