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

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

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Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

Stretch With Weights to Build Muscle

A training method that builds muscle five different ways and increases mobility. The only catch? It really hurts. Check it out.

Tip: Eat This Before Bed and Stay Lean

Eating before bed may disrupt fat metabolism... but not if you eat this. Here's the new science.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Tip: 4 Ways to Strengthen the Low Back

Prevent injury and boost your squat and deadlift with these awesome exercises.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Tip: The Bodyweight Lunge Challenge

Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Ab Training Made Simple

You only need two or three exercises to build your abs. The trick is to choose the right exercises and breathe correctly while doing them. Here's how.

  • Abs
  • The Best Squat You Haven't Tried

    No squats, no gains. But you don't have to put a bar across your back to do them. Try this!

    Limping into October - Part 2

    By now, you should have at least tried the leg workout that I described in Part 1 of this article posted last week. If all is well, you should be feeling really bad because your legs hurt so much.

    The Ultimate Minimalist Training Plan

    Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

    Tip: Do the Russian Fighter Pull-Up Program

    This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

    13 Set-Rep Schemes for Brand New Growth

    Progress stalled? Change up your sets and reps to challenge yourself and grow. Here are the favorite schemes of our pros and experts.

    4 Quick Fixes That Actually Work

    Fix your ugly squat, improve ankle mobility, loosen tight hip flexors, and make your shoulders feel awesome. Here's how.

    Tip: Get Ripped With 4-Rep Sets

    Nothing screams “strength and conditioning” like EMOM training. Here are two ways to do it.

    The Fat That Makes You Fat

    For years they've been saying it's good for us. In reality, this type of fat is making us fatter and causing heart attacks. And it's everywhere.

    Advanced German Volume Training

    One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

    Stuff We Like – Footwear 1

    We asked T Nation fans about their favorite gym shoes. Here are the most recommended kicks, along with some of our faves.

    Tip: Whole Foods vs. Protein Powders

    Some people like to say that protein supplements are inferior to whole-food protein sources. But what does science say? Check this out.

    The Athletic Aesthetic Program

    Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

    Get Ripped. Get Walking.

    This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.