The World's Largest Hardcore Training Site

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

I spent a ton of time developing this program and believe it stands as my best work, ever.

Latest and Trending

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

Eat Big and Gain Nothing But Muscle

What you eat will either be used by muscle or stored as fat. It's called nutrient partitioning. Here's how to optimize it.

The 6 Toughest Leg Press Variations

The leg press is no slouch when it comes to building leg size, especially when you use these thigh-splitting variations.

19 Squat & Deadlift Variations

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

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

Pull-Throughs For Elite Strength

Figure competitors and guys who squat 900 pounds have something in common. They use cable pull-throughs to build great posterior chains. Here's how.

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.

How to Build Size and Strength Simultaneously

Building strength and size at the same time isn't crazy; in fact, it's smart. Here's a smart, easy-to-follow workout that will make it happen.

Top 5 Hamstring Exercises

Chances are, your hamstrings are lagging. That’s because you need more than machine hamstring curls to build them. Check out these better exercises.

One Movement for Ultimate Back Hypertrophy

This might just be the best back-building exercise you’ve never tried. Check it out.

The Truth for Tall Lifters

Hey, tall guy, you know all those lifting rules that apply to short people - the ones that got no reason to live? They don't apply to you.

Step-Up For Muscular Development

Want to learn how to build mighty legs without squats? Then it's about time you step-up!

Total Trap Training

Add slabs of muscle to your upper back and improve your presses with these unconventional trap exercises.

5 Drills That Are Better Than the Prowler

You say you can't afford a Prowler? Not to worry; there are several low-tech alternatives you can use that might even be better than the Prowler.

Max Out on Squats Every Day

A closer look at the Broz Olympic Method. Check it out.

Upper-Back Training for Deadlifts

Your pull is only as strong as your weakest link, and for many, it's not the lower back that's holding you back.

Enormous and Strong Legs: The Mountain Dog Way

Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.

7 Ab Exercises That Actually Work

Newsflash: Chances are, your "cutting edge" core-training program is a joke! Here's a logical way to a midsection that gets noticed.

  • Abs
  • The Five Principles of Radical Fat Loss

    Need to lose fat and lose it quickly? This is your guide. Check it out.

    Ten Killer Splits

    Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

    The Drug Coach

    Behind every champion is a trusted coach who's savvy about drug use. T Nation talks shop with a physique competitor's secret weapon.

    More Reps, Bigger Legs

    High-rep leg training isn't for everyone - just the guys who want to be the biggest, strongest mofos in the weight room.

    Lighter Weights, Bigger Legs

    A veteran bodybuilding coach shows you how to lighten up your leg training and get your best results ever.