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Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

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Tip: Forget Yogurt – This Stuff is Better and Badder

Yogurt just lends you its beneficial bacteria. This stuff lets you KEEP the bacteria for good.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Kneeling-cable-crunch

Tip: Kneeling Cable Crunch

To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Tip: The 10-Minute Mobility Sequence for Lifters

Improve your shoulder, T-spine, hip, and ankle mobility fast with these drills.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

Tip: The Scientific Reason Women Need to Go Heavy

How heavy? Here's the science.

Make Gains Even With Back Pain

No need to stop squatting or even deadlifting if you've got a sore or injured back. Just make these 8 adjustments.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Predator Conditioning

Torch fat and retain muscle. Attack your conditioning like a predator. Don't run from it like prey.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

The Bulking and Cutting Handbook

Should I bulk or cut? It's a common (and annoying) question. Here's what you need to know before making your decision.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

4 Calf Exercises You've Never Tried

Still doing the same two exercises for calves? How's that working? Get results by adding these moves to your plan.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Stuff We Like – Footwear 1

We asked T Nation fans about their favorite gym shoes. Here are the most recommended kicks, along with some of our faves.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.