The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

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.

Latest and Trending

Tip: Do THIS to Improve Your Front Squat

Hate front squats? Well, they hate you too. Do this accessory exercise to take control and master them.

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: Build Your Consistency Muscle

There's only one way to be consistent in the gym. And the delicate snowflakes out there don't want to hear it. Here it is anyway.

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: Learn to Feel the Muscle Working

If you don't feel the muscle, you're wasting your time. Here's how to develop that skill for size or strength gains.

Tip: Measure Your Gains With This Method

If you're only judging the effectiveness of your workouts by how sore you get, you're a newbie. Here's how to gauge actual progress.

Tip: Do This Exercise to Sprint Faster

Want to run like a cheetah? You need more than squats, deadlifts, and box jumps. You need this horizontal force exercise.

Tip: Smash Plateaus With One Simple Trick

If your fat loss, muscle gains, or strength gains have stalled out, this important lesson is for you.

Tip: Finish What You Start!

Sometimes broscience beats studies. Here's why and what you need to do to keep getting better.

Tip: Build or Preserve Muscle At All Times

Losing fat doesn't have to mean losing muscle. And building muscle doesn't have to mean gaining fat. Here are the facts.

Tip: Control Insulin with Food

Insulin is your frenemy. Here are some easy ways to make it work for you instead of against you.

Tip: Test Things Out and Commit

Here's something that successful lifters and athletes do that you should be doing too.

Tip: Build Your Chest With Bands & Iron

This is really going to hurt, but you'll love the results you'll get in chest and triceps growth. Try these two exercises.

Tip: Do the Work. Don't Blame Genetics.

Genetics make a difference, but don't lose hope. Smart training and eating will maximize what your parents gave you. Here's the deal.

Tip: Stop Making This Diet Mistake

Most people think they need to cut carbs and calories on their days off. They're wrong. Here's why.

Tip: Use Training Programs Wisely

Let your program be your guide, but be prepared for detours. Here's how.

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: Use Time Blocks Instead of Sets

A new way to plan your workouts that will break you out of a rut and keep you focused. Check it out.

Tip: Use Primer Singles

Here are two ways that smart lifters prime their bodies for monster lifts and new personal records.

Tip: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Learn to Use a Weight Belt Correctly

Are you making this common mistake with your lifting belt? Find out here.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

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: Be Careful Cutting Calories

Is your HEC in check? It better be. Here's why.