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

If your chest is weak, you can't expect it to grow by only working it once every five to seven days. Here’s a better plan.

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Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

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!

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

One Hundred Gram Carb Cure

Ridiculously simple. Powerfully effective. Get shredded using this one simple guideline. Here’s how.

6-Week Back Specialization Program

A strong, dense back is the hallmark of a great body. If yours is lacking, it may be time to specialize. Here’s your plan.

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.

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.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

The Lumberjack Squat

The "lumberjack squat" isn't what people in the logging industry head off to do behind a large poplar tree after having a hearty breakfast of bran flakes. Instead, it's a helluva' cool squatting movement that doesn't compress the spine.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

Tailor-Made Nutrition - Part 1

Design your own nutrition plan made just for your body and your goals. Here’s how.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Tip: Blow Up Your Performance

You breathe instinctively... but are you doing it optimally? Here's how to thrive through better breathing.

Top 7 Advanced Home Exercises

Consider yourself advanced? Try these seven unique and highly effective exercises using only bodyweight and bands.

Bodyweight Strength & Conditioning From Home

Blast your upper body. Smash your lower body. Build your conditioning. And do it all with a foam roller. Wait, what?

The Ab-Building Trick Nobody Told You About

Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

Tip: Do SST for a Mind-Blowing Pump

Scientists find that a particular style of training can immediately stretch out the seams of your T Nation shirt. Info here.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

Fear of Muscle: What Women Need to Know

Are you a woman who's afraid of growing too muscular? Do you know a woman who is? Read this and alleviate that fear.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.