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Each training percentage, from zero to 100% of your 1RM, has a distinct effect on speed, power, and hypertrophy. Here’s how to use that info wisely.

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Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

In Defense of Deficit Deadlifts

Is the deficit deadlift a dangerous exercise, or is it a safe way to build super strength? Answer here.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

5/3/1 and Athletes

Sports specific training is a myth. Athletes need to be mobile, fast, and strong, and it starts by following the basic rules outlined here.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

13,064 Pull-Ups in 5 Months

What happens when an old-school training staple meets an insane high-frequency approach? Awesome things. Check it out.

Prilepin's Table for Hypertrophy

Rethinking a classic strength training paradigm so that it results in massive hypertrophy gains.

How to Build a Muscular Midsection

Too many bodybuilders ruin their waistlines by turning themselves into human fireplugs. T Nation coaches show you how to do it right.

  • Abs
  • Kettlebells Put to the Test

    What happens when a barbell guy devotes himself to kettlebells for eight weeks? More than he expected.

    Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    The Most Hated Man in Bodybuilding

    In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions.

    Tip: Bulletproof Your Shoulders at Home

    Get your shoulders ready for future big lifts with these simple, do-anywhere band exercises.

    The New One-Day Arm Cure

    Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

    Tip: A Scary Effect of Too Much Protein

    And no, it's got nothing to do with stupid stuff like your kidneys failing or calcium leaching out of your bones.

    Tip: 30-10-30 for Big Legs

    All you need is your own bodyweight for this one! If you can stand up afterward, you win.

    Gyno: Everything You Need to Know

    What is gynecomastia? What causes it, how can you prevent it, and what can you do if you already have it? Answers here.

    Tip: The Power of 6 Sequence

    This fat-burning complex is simple to understand and simple to execute, but don't confuse simple with easy!

    6 Heavy Duty Training Tactics

    The muscles. The mustache. The madness. Here's what you can still learn from Mike Mentzer's Heavy Duty training.

    The 7 Most Important Lifts

    Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

    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.

    The Ultimate Shoulder Day

    Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

    The Missing Lower-Body Exercises for Strength

    For complete strength and injury prevention, you need more than squats, deadlifts, and lunges. Add a few of these isolation exercises to your plan.

    Natural vs. Enhanced Lifters

    Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

    10 Mistakes Women Make in the Gym

    Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?