The World's Largest Hardcore Training Site

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

Here's how to give advice on the internet, find your tribe, thwart trolls, and keep your soul intact.

Latest and Trending

Tip: Master the Pendulum Pull-Up

Build your upper back with a twist on this classic bodyweight exercise.

Tip: Pull Your Way to Growth

Maximize the pump and guarantee growth with this mechanical drop set.

Tip: 40-Plus? Do More Work

Here's why this counterintuitive advice actually makes a lot of sense.

Tip: Bench Like a Beast Without Shoulder Pain

Here are three ways to build upper-body strength without irritating your well-worn shoulder joints.

Tip: What a Bug Can Teach You About Diet

There's an insect that tries to copulate with beer bottles. Really. And he has much to teach you about diet. Check this out.

Tip: Should Kids Specialize In Sports?

Some parents believe in early specialization. Are they right? Info here.

The Yearly Test: 5 Ways to Access Real Progress

Are you stronger than you were last year? Leaner? Healthier? Assess yourself in all areas of fitness. Here's what to do.

Question of Strength 55

What's the worst time of day to train? Should you put your kids in sport-specific training programs? Answers here!

Tip: Does T Nation Endorse Steroids?

Some people think we're promoting steroids. Are they right? Here's the answer.

Tip: Ultra-Processed vs. Unprocessed Diets

Did we need a study for this? Probably not, but the results are still fascinating. Check it out.

Tip: Time Block Training 101

Here's how to get a lot of growth-inducing work done in as little as 15 minutes.

Tip: Quadruple Chocolate Protein Cookies

Whip up a batch of these minty, high-protein cookies and put them in your face right now.

Tip: The Truth About Cryotherapy

Will cryotherapy make you recover faster, lose fat, and improve sleep? Or does it slow your muscle gains? Here's what you need to know.

Ask Us Anything 03

Testosterone injection strategies, beating cravings, the best exercises, calf training, and the steroid controversy.

Tip: Is Testosterone Bad for Your Heart?

Are replacement-level dosages of T going to mess with your ticker? Here's what you probably don't know.

The Big Fat Keto Diet Fail

Yes, if you eat fewer calories you'll lose fat. But the keto diet isn't superior for fat loss, and certainly not for muscle gain. Here's the science.

Tip: Fixing the Turtleback Deadlift

Most lifters who round their backs are just too weak, but rounding can also be caused by a bad setup. Here's how to fix it.

Tip: 5 Inhibit-Activate Supersets

How to grow lagging muscles and move better.

Tip: Calling Out the Internet Injury Police – A Rant

Safe exercises, dangerous exercises, and ass-clowns.

Tip: The Drill Your Body's Been Begging For

It looks silly, but every step will activate your muscles, prime your joints, and get you closer to crushing your next workout.

The_machine-assisted_pull-up

Tip: The Machine-Assisted Pull-Up

Yes, do your regular pull-ups. But finish off with an assisted machine to get more reps and build volume.

One-arm-cable-rear-delt-flye-drop-set

Tip: One-Arm Cable Rear-Delt Flye Drop Set

Change the angle to really nail your rear delts.

Calf_training_the_right_way

Tip: Calf Training – The Right Way

Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.

The_two-up_one-down_calf_press

Tip: The Two-Up, One-Down Calf Press

Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.