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From training to nutrition, pro bodybuilder and record-holding powerlifter Amit Sapir lists his top five tips for gains.

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Dumbbell-and-bench-tri-set

Tip: Dumbbell and Bench Tri-Set

Maximize workout time by hitting your arms and delts with this quick tri-set.

Boot-camp-workout-overview

Tip: Boot Camp Workout Overview

Here's a video from one of T Nation's boot camps. In this intro, Coach Thibaudeau reviews several awesome training techniques.

Tip: 6 Easy Ways to Fine-Tune Your Physique

Already in pretty good shape? Here's how to drop those last few pounds and highlight your physique in just a few weeks.

Tip: Are You Ready to Eat Bug Protein?

Protein powders made from insects are getting more popular. Here's what you need to know.

The-2-round-upper-body-warm-up

Tip: The 2 Round Upper-Body Warm-Up

This quick warm-up will you get you ready for just about any type of upper body training.

Prevent-pulled-hamstrings

Tip: Prevent Pulled Hamstrings

Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.

Tip: The Super Lunge

Get more range of motion, build more muscle, and get stronger with this exercise. Check it out.

The-zercher-squat

Tip: The Zercher Squat

It's one of those things that only the REALLY dedicated lifters do. The Zercher squat is as effective as it is painful. Try it.

Tip: Bicep Training for Powerlifters & Strongmen

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

Tip: The Squat Machine That Actually Works

Master the belt squat, build your legs, and boost your regular squat and deadlift numbers. Here's how.

The-cable-pullover-lat-finisher

Tip: The Cable Pullover Lat Finisher

After your big lifts, finish off your lats and get a good stretch with this exercise.

Tip: A Crazy New Way to Bench Press

Build a better chest, protect your shoulders, and boost your regular bench press with this unique exercise.

Trx-fallouts

Tip: TRX Fallouts

For this anti-extension core exercise, set up in a slight forward lean. Fall forward with no back sag. Shift your weight onto your heels to return to the start.

Tip: The Very Best Way to Row

There are two ways to row: super strict or super cheated. Both are incorrect! Here's how to actually row right for gains.

Tip: The Back-Off Chin-Up Workout

The fastest way to boost your chin-up strength. Check it out.

Tip: Build Better Pecs With Metabolic Stress

A simple, painful way to build a stubborn chest. Check it out.

Tip: Two Backside Exercises You Should Be Doing

Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.

The-fighter's-lunge

Tip: The Fighter's Lunge

Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.

Tip: Do Metabolic Finishers, EMOM Style

Get your heart rate up for 10 to 20 minutes using EMOM. Here's how it works and why your body will love-hate it.

Tip: The Best Rest Periods for Fat Loss

If your main goal is getting shredded fast, you must manipulate the amount of rest you take between sets. Follow these guidelines.

Front-squat-bar-placement

Tip: Front Squat Bar Placement

Here's a great trick to use to get your bar placement right for front squats.

Tip: Make These Low Carb Brownies

Lowering your carbs doesn't have to mean eating nothing but meat. There's still room for brownies. These have 5 net carbs. Recipe here.

The-hammer-strength-romanian-deadlift

Tip: The Hammer Strength Romanian Deadlift

RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.

Tip: The Diet Food That Makes You Fat

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.