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How to turn Testosterone-sapping, muscle-burning cardio work into something that burns fat and builds muscle.

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The Specificity/Variability Paradox

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

Advanced Deadlift Programming

If your deadlift is stuck, you need more than a new exercise or technique cue to get it moving. You need a system.

CrossFit: The Good, Bad, and the Ugly

CrossFit is the greatest thing ever to happen to barbell training, except for all the awful parts of it.

Kickstand Back Squats

Check out this single-leg movement that provides all the benefits of unilateral work while still allowing you to go heavy.

Superhuman Planks

If you can do anything other than focus on not blacking out while performing a plank, you're doing it wrong.

  • Abs
  • Louie Simmons on Explosive Lockouts

    A lack of explosiveness has killed many a deadlift at lockout, and no one knows how to fix it like Louie Simmons.

    Turning Pro: 7 Mind Hacks

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

    Trouble with the Tilt - Correcting APT

    Your gut and butt perpetually protrude and your deadlift PR won't budge. Sounds like you have anterior pelvic tilt. Here’s how to fix it.

    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.

    Burn Fat, Build Muscle With Forskolin

    Forskolin mimics the effects of calorie restriction and exercise, even in people who aren't dieting or exercising.

    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.

    Rest-Pause Training, Prison-Style

    Rest-pause training will help you bust through strength plateaus while experiencing a T-shirt tearing pump. Here’s how do it.

    Insights & Alpha Male

    Your hormone levels can take a hit from sports or hard training in general, but supplementation can fix that.

    Find Your Fight

    What are you fighting for? Why do you do this? Answer that question and all this training and diet stuff will get easier and more rewarding.

    Is Time Under Tension a Crock?

    Slow-tempo sets extend the duration of a set and hurt like hell the next day, but they ignore important growth triggers.

    Quad Killer: 20-Rep Front Squats

    You can't beat 20-rep squats for building leg size and strength. Here are some new variations of the old school killer.

    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.

    Back to the Roots of Training

    Keep it simple, but keep it hardcore. No gimmicks and no fluff. Clear out the clutter with these 12 principles, then get your butt into the squat rack.

    No-Nonsense Warm-Ups for Big Lifters

    Take your lifting preparation as seriously as you take your lifting. That doesn't mean you have to devote half an hour to it. Here's what to do instead.

    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.

    4 Tough Workout Challenges

    Structured routines are best, but sometimes you need to give yourself a challenge to see what you're made of. Give these a shot.

    How to Increase Cell Volume for Fast Muscle Growth

    Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

    Embrace the Suck

    If you never find yourself in the suck, then you aren't trying hard enough to accomplish anything. Every worthwhile goal is found on the other side of the suck. And there's only one way to reach it: get mad, dig deep, and fight.