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Band training is kinda weenie. But adding bands to dumbbells will blow up your delts. Here's exactly how to do it.

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Tip: Challenge Yourself With a "Changeup"

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.

Tip: Increase Pull-Up Power With This Simple Plan

This workout strategy combines high frequency with very low reps to get you doing double-digit pull-ups. Take a look!

Tip: Does Weight Lifting Stunt Height?

Many "experts" say kids should avoid lifting because it'll prevent them from getting taller. That's bull. Here's why.

Tip: Do THIS to Rip More Pounds Off the Ground

Here's a great accessory exercise that'll really boost your deadlift numbers. Take a look!

Tip: Avoid These Vitamins Before and After Training

Certain vitamins might seem like a good idea for recovery, but they can do more harm than good. Here's what to avoid.

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: Increase Mobility for a Better Squat

Here's a simple drill that will help mobilize your ankles and calves, making your squat smoother, safer, and stronger.

Tip: The Best Set-Rep Scheme You've Never Tried

Still doing 3 sets of 10? Then it's time to stimulate new muscle growth with this proven loading method. Check it out.

Tip: Do the Animal Crawl Workout

Beast mode? We'll show you beast mode! See if you can survive this 15-minute metcon challenge.

4 Movements For a Monster Deadlift

A weak deadlift is a sign of a weak body. Get your numbers up with these surefire variations. Here's exactly how to do them plus a workout program.

Tip: Do One Set for Arm Growth

Yes, just one set. One excruciating set that'll make your eyeballs pop out. Here's how to do it.

Tip: Take the Half-Mile Of Hell Challenge

Grab a few kettlebells or dumbbells, find an open space, and see what you're made of. Here's how.

Tip: Take the 15-Minute Chin-Up Test

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

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

Tip: Try Blood Flow Restriction Training

Popular with hardcore bodybuilders, this method can also be used if you're rehabbing. Here's how.

Tip: Use Box Breathing to Regain Focus

Here's a trick used by strongman competitors to increase performance that you need to use too.

Tip: Try These 3 Tough Pull-Up Variations

Think you're good at pull-ups and chin-ups? Yeah, we'll see about that. Check out these athletic variations!

Tip: For Bigger Biceps, Do Mechanical Drop Sets

Here's a cool training method that'll shock your stubborn biceps into growth.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines 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 These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

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: Turn Up the Volume

Ramp up training volume if your main goal is size. Here's the smart way to do it.