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Baseball pitchers use a changeup to shock and confuse the batter. Apply the strategy to your training and make the basics even more brutal. Here's how.

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Tip: Don't Be Scammed by Grass-Fed Beef

Marketers are tricking you into thinking that your steaks and burgers have the right ratio of fatty acids. Here's the real story.

Keep Seeing T Nation on Facebook

If you haven't done this, then Facebook may be burying the content you want to see. Here's what to do.

Tip: Make This Decision, Make More Gains

Before you ever step foot into the gym, you have a big choice to make. That choice will determine everything. Here it is.

The 5 Rules of Workout Challenges

Fitness is filled with workout challenges and WODs. And most of them are stupid. Here are three smart ones that take only 10-15 minutes. Bonus: How to design your own.

Tip: Crush Big Weights With This CNS Trick

If your mind doesn't think you're going to hit a new 1RM, you won't. Here's how to fire up your nervous system so that you're up for the task.

Tip: Build Delts with Tempo Contrast Training

This crazy-looking muscle-builder is simple but hard! And you've probably never tried it before. Take a look here.

Tip: The 10-Minute Leg Day Challenge

Test your front squat, deadlift, and testicular fortitude with this unique workout. Check it out.

Tip: Take the 15-Minute Chin-Up Test

Build your biceps (finally!) with this progressive weekly workout.

Tip: Before Your Leg Workout, Do This Exercise

Perform this exercise before squats, especially if you've been sitting a lot. Your squats will feel great! Check it out.

Tip: Avoid This Major Training Mistake

Want to get bigger and stronger? Then you're going to have to remove this bad habit from your life. Check it out.

Tip: Build Your Biceps With 5-3 Countdowns

This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!

Tip: Test Things Out and Commit

Here's something that successful lifters and athletes do that you should be doing too.

Tip: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Learn to Use a Weight Belt Correctly

Are you making this common mistake with your lifting belt? Find out here.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Stop Eating Like a Pro Bodybuilder

You know what's even worse than that? Paying them for their diet plans. Check this out.

Tip: Auto-Regulate Your Rest Periods

A new study on rest between sets may change the way you train, especially if your goal is hypertrophy. Check this out.

Tip: Be Careful Cutting Calories

Is your HEC in check? It better be. Here's why.

Tip: Always Start With An Empty Bar

Some of the strongest lifters on the planet start their workouts with an empty bar. Here's why you should too.

Tip: Do a Volume Deload for Strength Gains

To stay strong, you need to keep in touch with the heavy weights, even during a deload. Here's how to do it right.

Tip: Do the Plate Squat

Fix your valgus knee collapse and you'll improve glute recruitment and squat heavier. This drill will help. Check it out.

Tip: Take This Grip Strength Test

If you can't pass this test, then either your grip strength sucks or you're too fat. Check it out.

The Truth About Direct Arm Training

Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.