The World's Largest Hardcore Training Site

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

Cops-on-gear

Cops on Gear

T Nation talks to three law enforcement officers who use steroids in this classic article.

Latest and Trending

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

The Truth About Bulking

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

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

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: Make Protein Poppers

Volumized protein snacks that fuel you up and fill you up. Get the easy, no-bake recipe here.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

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.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

The Most Hated Man in Bodybuilding

In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

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.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

How To Tell When a Trainer Sucks

Nowadays it seems like every third person is a trainer or coach of some kind. It's time we held some of these lugnuts accountable.

Honest Advice About Marijuana

Is it okay for bodybuilders and athletes to use the devil's lettuce, or does it work against their goals? Here's what we think.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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.