The World's Largest Hardcore Training Site

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

To achieve a goal, you must train specifically for the task. But without variation you'll fizzle. Here's how to fix that problem.

Latest and Trending

The Kaizen Principle

Never be satisfied with your current level of skill or development. Always try to improve, in every aspect of your life.

Turning Pro: 7 Mind Hacks

An amateur has amateur habits, while a professional has professional habits. Which category describes you?

Skinny Guy Builds 55 Pounds of Muscle

Former skinny-guy Justin Negrete tells you how he built over 55 pounds of pure muscle with T Nation and Biotest.

Manual Resistance Flyes for a Massive Chest

Regular dumbbell flyes can cause pec or biceps tears. For thicker pecs, try this smart variation on for size.

3 Mistakes That Limit Your Gains

If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.

Change Your Thinking, Build Your Body

Start bending bars and setting personal records just by opening up your mind to a few new ideas.

Protein Pulsing for Muscle

It isn't necessary to eat six small meals a day to build muscle. Instead, you need to practice protein pulsing.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

Do You Need the Olympic Lifts?

Do athletes really need to perform Olympic lifts to be fast and explosive? Not really, says this coach. Here’s why.

Scratch List Training

Structured strength programs are awesome, but sometimes it's best to just chip-away at training items you need to do. Here’s how to do it.

Exercise Modifications For New Growth

Simple yet effective ways to turn tired old exercises into plateau busting, muscle building dynamos.

5 Critical Training Mistakes

How many of the following training mistakes do you make on a regular basis? The answer may shame you.

Dynamic Drop Sets For Size

Drop sets are as old as the barbell but they work. Here's a new and brutal way to perform this classic technique.

5 Training Rules You Must Obey

We all make mistakes, but here are 5 things you better be getting right if you want to build muscle and get strong.

The Effort Factor

is is a piece of the puzzle that most people think they have, but really don't. It's true in the gym and it's true in the rest of your life.

Bad Form Builds Muscle

Is there a case for less than perfect form? Yes. Here’s why.

5 Tips From The Trenches

In-the-trenches coach Ben Bruno talks fat-grip work, recognizing training bias, and the power of the Dead-Squat Bar.

300-Pound Complexes For Max Strength

Light-weight complexes will get you ripped, but frighteningly heavy complexes will get you strong. Try these.

10 Challenging New Ways to Chin-up and Row

Masochistic new variations of the chin-up and row to smash your plateaus and build a brick-wall back.

Best Grips for Faster Gains

Don't just grip it and rip it. The right hand position can help you build muscle and strength. Here’s what you need to know.

7 Movements For Mass

To build strength and mass, you need a steady diet of variations of these basic, heavy exercises.

Improve Your Pull Instantly

One simple but highly effective deadlifting tip that you probably haven't tried before.

3 Questions For Better Workouts

Ask yourself these three important questions and you’ll be able to choose better workouts for your goals.

Deadstop Training Revisited

If you're searching for a way to smash a strength plateau in a hurry, try deadstop training. Here’s how to do it.