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Strong. Fast. Agile. Crank up your awesomeness with this simple, challenging workout strategy.

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20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

Olympic Lifting For Bodybuilders

Dozens of top bodybuilders, including Arnold, have used Olympic lifting to build their physiques. So why haven't you? It could be just what you need.

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.

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

Train Your Calves Every Day

Got calves? Probably not. That's because you have to work them every day to get them to grow.

The 5/2 Fat-Loss Diet for Lifters

Eat normally five days a week and eat a reduced-calorie diet on two non-consecutive days. What could be easier?

4 Weeks To A Bigger Chest

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

Cardio for Strength Athletes

Can a big, strong guy do cardio without losing an ounce of size or strength? Check this out!

How to Look Freakin' Awesome

Using simple formulas, Romaniello has come up with the clearest definition of “looking awesome” yet. You have to check this out to see where you stand!

Back-Friendly Leg Training

Leg training should push you to your physical limits without crushing your back. Here's the smart way to make it happen.

The Drug Coach

Behind every champion is a trusted coach who's savvy about drug use. T Nation talks shop with a physique competitor's secret weapon.

Hepburn Solution for Strength and Power

A time-tested way to get strong from old-time weightlifter and strongman Doug Hepburn. Check it out.

The Iron Cross for Bodybuilders

How to use this awesome gymnastic movement in a regular gym to build size and strength.

The Rebirth of HIT

Classic muscle and bodybuilding lessons from Dr. Ellington Darden. Get 'em here.

Running Man

A running program that won’t cause muscle loss. In fact, it’ll help you gain muscle. Check it out.

Tip: The Smart Way to Train Chest at Home

Mechanical drop sets build a ton of muscle. Bonus: They're a great way to increase intensity when you work out at home.

These Fats Treat Depression

When things get bad, depression is a normal response, but if it persists you might need to do something about it. Here's a possible solution.

Tip: How to Not Be Chubby

It takes a lot of work to get ripped, but going from flabby to average? Not too tough. Here's your plan. No calorie counting required.

Tip: The Best Substitution for Dips

Can't do dips? Train your chest and triceps with this bodyweight move instead.

Build a Monster Squat

Wanna squat more weight? Your weakest links must get stronger. Here's how to find and fix them.

Tip: The Secret to Stronger Glutes

It actually doesn't involve a band around your legs. Try this drill.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: Smashing an Overhead Press Plateau

Here's what to do when the barbell just refuses to go up.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.