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Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

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Tip: Single-Leg Hip Thrust With Hip Shift

Get greater glute activation with this hip thrust variation.

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Tip: Two-Bench Hip Thrust + Leg Curl

Build your glutes and hamstrings with just your bodyweight. Try this.

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Tip: Fatigue Loading vs. Performance Loading, T Nation Boot Camp

When should you add more weight? When should you add more sets? Coach Thibaudeau talks about these topics and more.

Tip: The Beast Challenge

Warning: This workout challenge is for advanced lifters only.

Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

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Tip: Training on the Nerve, T Nation Boot Camp

After a boot camp workout, Coach Thibaudeau fields questions about external motivation and over-stimulating the nervous system.

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Tip: Progression Methods, T Nation Boot Camp

After one of our boot camp workouts, Coach Thibaudeau talked about several ways to progress in training.

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Tip: Inverted Rows – Drop Sets

Nail your upper back by taking the inverted row to the next level.

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Tip: Corrective Complex, Quads and Hip Flexors

Sequence these drills in this order before your next leg day and you'll have a better workout.

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Tip: Corrective Complex, Back

A corrective complex is where you find a restricted muscle, roll it, mobilize it, and then activate its antagonist. Here's one for your tight back.

Tip: Am I Lean Enough to Start a Mass Phase?

Is it time for a bulking phase? Are you sure? Here's an easy guideline to follow.

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Tip: Movement Pattern Warm-Up: RDL, Lunge, Rotation

Train three of the foundational movements patterns by adding these drills into your warm-up.

Tip: The Best Exercise for Hip Mobility & Strength

Your hips are designed to be mobile and powerful. So train them that way. Here's how.

Tip: This Vitamin Flat-Out Builds Muscle

The evidence is strong that it burns fat, too. Here's the science.

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Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

Tip: The Case for Gym Selfies

They can get annoying to other people sometimes, but science says they can also help you get lean. Check it out.

Band-assisted-nordic-hamstring-curl

Tip: Band-Assisted Nordic Hamstring Curl

The NHC is a tough exercise for the hams and glutes. The key is to lower slowly under control and pull yourself back up. Too tough? Add a band.

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Tip: Neutral-Hip Nordic Hamstring Curl

Looks simple enough, but this is one of the toughest hamstring exercises there is.

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Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.

Tip: How to Lift Until You're 100

It takes an open mind and a big toolbox to keep progressing as an experienced lifter. Here's what you need to know.

Band-resisted-floor-press

Tip: Band-Resisted Floor Press

Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.

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Tip: Single-Arm Push Press with Accentuated Eccentric

Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.