The World's Largest Hardcore Training Site

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

Born in Israel but he was raised on T Nation, Amit Sapir has gone from knowledge-hungry teenager to IFBB pro bodybuilder.

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Micro-PA Activates Hypertrophy

Stimulate muscle growth by activating mTOR, which is the master enzyme responsible for muscle protein synthesis.

Kickstand Back Squats

Check out this single-leg movement that provides all the benefits of unilateral work while still allowing you to go heavy.

The 2 Minute Injury Fix

Compression wrapping is an inexpensive way to treat those troublesome knees, wrists, and elbows. Here's how to do it.

40 Squat Workouts in 8 Weeks

To make fast gains in the squat you have to squat more frequently - a lot more frequently. Here's how to make it work.

7 Movements For Mass

To build strength and mass, you need a steady diet of variations of these basic, heavy exercises.

The Novelty Workout

While variety is good – even necessary – too much of it derails your progress. Here’s what you need to know.

3 Techniques for Serious Strength

Stimulate the neurological/myofibril connection to accelerate strength and muscle gains. Here’s how.

Long Live Static Stretching!

Static stretching makes you weak, slow, and doesn't improve flexibility. Or does it? Here’s a different opinion.

Best Ways to Audit Your Program

All training programs should have a simple audit. It’s time to look under the hood and see what’s missing.

8 Things I Learned in 2012

The most successful coaches stay on top cause they never stop learning. Here's what one of the best learned last year.

Omega-6 vs Omega-3 Who Cares

Do you really need to worry about the ratio between omega-6 and omega-3 fatty acids? Here’s what science has to say.

Learn Only 1 Lesson in 2013

Nate Miyaki says to forget the resolutions, forget the endless string of magical diet and training tips; all you need to do is learn one simple lesson.

Brian Cushing's Game Changer

Brian Cushing may well be the best defensive player in the NFL. He's certainly the scariest, and he's also a big, big fan of Indigo-3G®.

The Contreras Files: Volume V

Fifteen more workout tips from Bret Contreras, including assisted one-arm push ups, the merits of heavy back extensions, the benefits of the "clam raise," and more.

The Virtual Squat Seminar

Everything you need to know about squatting heavy, from stance to hand position. Check it out.

20 Almost Laws of Strength Training

There are things you absolutely must do to get big and strong. And then there's the stuff that didn't quite make the cut.

Sissy Exercises That Aren't

Squats and deadlifts may be bad ass and scare your momma, but some of the supposedly “sissy” exercises are really anything but!

Tough or Reasonable?

Which are better, tough diets and tough workouts or reasonable diets and reasonable workouts? Maybe you need to mix and match a little.

Give Your Back a Raise

You need a strong lower back to move serious weight and not get injured. Here are some cool exercises to help get you there.

5 Mistakes That Killed My Progress

Caffeine overloads, tragic neglect of kettlebells, wayward experimentation, and other mistakes that made coach Bumgardner the butt of cruel jokes.

Heavy Lessons

A long-time strength coach finally enters a powerlifting meet. Here's what you can learn from his experiments.

Gruesome Tales from the Garage

Horrible setbacks can happen when you're pursuing strength. Are these stories horrific, or are they inspiring?

Time to Up Your Pull-Ups

You need to be able to do multiple pull-ups with your own body weight. Not there yet? This should help.

9 Random Training Tips

Stop neglecting upper back work, lunge better, and get mobile. It’s time to ramp up your training.