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It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

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Get It Right: The Deadlift

You can't really improve your deadlift unless you really know what happens when you pull serious weight. Here’s your guide.

5/3/1 Reloaded

Jim Wendler answers all your questions about his proven 5/3/1 training system. Check it out.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Deconstructing Paul Chek

T Nation talks to influential strength coach Paul Chek. It got weird fast. Check it out.

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Tip: The High-Bar Squat for Big Quads

It's hard to beat this squat variation for big quads. Here's what you need to know.

Boost Testosterone, Control Estrogen – Naturally

This healthy plant extract raises testosterone and lowers estrogen, along with making muscle fibers grow thicker. Here's how.

You Can't Prove That!

Trainers and diet experts are often years ahead of scientific research. Here, six experts share their unproven (but probably correct) theories.

Tip: Do This Before You Press Overhead

Most shoulder warm-ups are insufficient. Protect your shoulders with this simple drill.

Question of Strength 59

How should you warm up to hit your 1-rep max? How should you peak for a powerlifting meet? Get those answers here.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

Your Guide to Pre-Workout Supplements

Time to shed a little light on what's probably the most mysterious and diverse of all bodybuilding supplement categories.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Abbreviated Brutality – The Workouts

These 4 training methods would kill most guys who think they need to spend two hours in the gym.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

Lost Strength: The Missing Exercises

You're already doing the big basics, right? Now add these. You'll get stronger, perform better athletically and get more jacked.

Merry Christmas, Bob

Time to spread some holiday cheer. Or, in this case, a little hardcore motivation.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

The-sicilian-crunch

Tip: The Sicilian Crunch

Abs respond better to heavy weights because of their muscle fiber makeup. Here's one way to nail those fast-twitch fibers.