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For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

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Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Tip: Why Lifters Are Going to Live a Long Time

A side effect of what you're doing in the gym may make you live longer than those wraith-like calorie-restriction guys.

Tip: Elevation Masks Just Don't Work

A new study shows that these goofy masks make everything about your workout less effective. Here's why.

Good Exercises Gone Terribly Wrong

These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.

Tip: The Sissy Machine That'll Get You Strong

The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.

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Tip: Goblet Squat – Correct Form

The goblet squat has gained popularity in recent years. Let's make sure everyone is doing it right.

Tip: The Complete Ab Exercise

This movement builds core strength, nails the abs, and even hits those hard-to-reach serratus muscles.

Tip: A Murderous Barbell Clean Complex

This one-bar finisher contains elements that will help you perfect your explosive pulls and activate your glutes.

Tip: Two Cardio Workouts That Build Muscle

These untraditional metcon workouts are mixed right into your weight training. Try not to pass out.

Tip: The Return of Long Duration Cardio?

Boring old cardio has some benefits that HIIT does not. And it doesn't have to be boring. Check this out.

Tip: Is Variety More Important Than Intensity?

Doing lots of different exercises is more important than changing up sets and reps according to new research. Take a look.

Iso-dynamic-alternating-incline-row

Tip: Iso-Dynamic Alternating Incline Row

Build more muscle by holding the top dumbbell isometrically between reps.

Standing-one-arm-cable-press

Tip: Standing One-Arm Cable Press

This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.

Hunger: The Definitive Guide

Controlling hunger is the single most important aspect of creating a diet that works for you. Here's the science-backed way to do it.

Tip: Saying This Will Make You Stronger

Science says that saying one word during an exercise will make you stronger and more powerful. Check it out.

Tip: Willpower is Skillpower

Here's what every lifter, dieter, and athlete needs to know about the Law of Psychic Entropy.

Tip: When You See Food This Color, Eat It

These foods have the potential to build more muscle, burn more fat, and maybe cure a lot of things that ail you.

Hip-thrust-progressions

Tip: Hip Thrust Progressions

The hip thrust is one of the best glute-builders around, and there are many variations of it. Here's how to progress them right.

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Tip: Fatigue Loading vs. Performance Loading, T Nation Boot Camp

When should you add more weight? When should you add more sets? Coach Thibaudeau talks about these topics and more.

Tip: The Beast Challenge

Warning: This workout challenge is for advanced lifters only.

Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

The Secret Cause of Food Intolerances

You know that food allergy that causes you bloating, headaches, or lethargy? It's probably your fault, not the food's fault. Here's why.

The-power-curl

Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.