The World's Largest Hardcore Training Site

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

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

Latest and Trending

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

The Insulin Advantage

Control insulin and you'll control exactly what your physique looks like. Here's how.

Tip: How Lifters Should Read Lab Results

Get your blood work done? Good. But as an athlete, there are some things you need to know – things your doc may not know.

Fasting: Sound Science, Behavioral BS

While intermittent fasting has some benefits, it can easily lead to muscle loss, fat gain, and even disordered eating. Here’s what gurus won’t tell you.

Direct Arm Training: Pros and Cons

At last, the definitive answer to the age-old question of whether direct arm work is really necessary for big guns.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Shoulders and Triceps Blast

A 6-week routine filled with heavy weights, drop sets, and 100-rep muscle burners. You ready?

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

Shoulder Savers - Part 1

How to build strong and healthy shoulders.

Neanderthal No More - Part 2

The complete, head-to-toe guide to fixing your bad posture. Check it out.

10 Game-Changer Biceps Exercises

Just when you thought you'd tried everything, along comes a treasure trove of great new movements and workouts.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

The 30 Second Mobility Cure

The quick drill will make you stronger, more flexible, and more resilient…instantly. Check it out.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

Myofibrillar Growth & Conditioning – The Program

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

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

Tip: One Move For Better Flexibility

Here's a simple drill that'll make your back and lower body feel better and even boost your squat numbers.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.