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The benefits of this health-food darling are way overblown. Here's what you need to know.

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The-reverse-paused-deadlift

Tip: The Reverse Paused Deadlift

This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.

Angled-unilateral-romanian-deadlift

Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Tip: Reps & Techniques for Size Gains

Get back to the basics of hypertrophy training with these proven methods.

Tip: Stop Putting Hunger On A Pedestal

This is the problem with diets that promote hunger.

Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

Improve-ankle-mobility

Tip: Improve Ankle Mobility

If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.

Tip: The 36,000 Reps Challenge

Start doing 100 easy-ish reps per day of these movements and you'll look better, feel better, and perform better.

Spider-curl_-slow-negatives-and-iso-holds

Tip: Spider Curl, Slow Negatives and Iso Holds

This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.

Banded-single-leg-romanian-deadlift

Tip: Banded Single-Leg Romanian Deadlift

Add bands to this booty builder to get even better results.

Banded-deficit-reverse-lunge

Tip: Banded Deficit Reverse Lunge

Add some accommodating resistance to this exercise with bands and blow up your glutes.

5 Self-Improvement Tips for Lifters

Lifting makes you stronger. Diets make you leaner. But there's more to life than that. Here's how to feel better, fight stress, get organized, and get happier.

Tip: The 2-Minute Grip Strengthener

Do this simple exercise a few times per week and watch your grip strength skyrocket.

Inverted-rows-burnout-set

Tip: Inverted Row Burnout Set

Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.

Tip: The 7 Deadly Sins of Personal Training

Here's a list of the worst practices of bad personal trainers, according to T Nation readers.

Tip: Perform All Rep Ranges, Regardless of Goals

Train heavy. Train light. Train somewhere in between. It works for strength and size. Here's why.

Side-to-side-pull-up

Tip: The Side-to-Side Pull-Up

Good at pull-ups? Nice. Now try this variation.

Tip: Infinity Singles for Big Triceps

The tri's respond best to heavy reps, but you have to be smart about it. Try this.

Tip: Abstinence for Gains?

Does abstaining really lead to gaining? Here's a quick breakdown of that topic.

Tip: The Misinterpreted Ab Training Study

With all the talk these days about having a strong core, why do many lifters still have weak-ass abs? Here's part of the cause.

Tip: Choose Your Own HIIT

A funny thing happens when dedicated gym-goers disregard what their workout plans say and choose their own intensity. Take a look.

Tip: Fight Off Skin Cancer with this Cheap Drug

Sunscreen helps a little, but this stuff can ward off melanoma from the inside.

Soldiers Should Juice Up

Creating Super Soldiers is a way to increase the strength and stamina of fighting men and women while simultaneously increasing survival rates.

4 Mistakes Men Still Make in The Gym

Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.

Guillotine-high-cable-curl

Tip: Guillotine High Cable Curl

This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.