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Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

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7 Reasons You're Stuck at Medium

This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Tip: How to Stay Lean and Still Build Muscle

Seven simple tips to help you build muscle without packing on the fat.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

5 Foods Lifters Need to Buy From Costco

Those big warehouse stores offer some great, inexpensive foods for lifters and health conscious people. You just have to know what to look for.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

Tip: This Vitamin Flat-Out Builds Muscle

The evidence is strong that it burns fat, too. Here's the science.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

The Very Best Way to Build Your Chest

We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

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.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

4 Weeks To A Bigger Chest

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

Baseball and Bad Men

A roundtable discussion featuring Lou Schuler, TC, Chris Street and Jim Vigue

Tip: A Safer Alternative to Testosterone Replacement

This inexpensive drug dramatically increases testosterone and improves the testosterone/estrogen ratio with no side effects.

The Best Advice for Women Who Lift

You're already a woman who lifts? Good. Now here's what T Nation pros say you should focus on next.

Do You Really Need a Lifting Belt?

If, when, and how to wear weight belts to get bigger and stronger. Four coaches weigh in.