The World's Largest Hardcore Training Site

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

There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.

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Modern Day Progressions

You have to constantly force your body to do what it's not used to doing. Here are two progression methods that'll stick a firecracker up your lazy butt.

Hot Wheels in a Hurry

You've spent the spring and summer training to look good on the beach. As a result, you now have the chest and arms of a silverback gorilla, but the thighs and calves of a pink flamingo. Time to fix that.

Shut the Hell Up and Listen

Dave Tate has spent thousands of hours under the bar and training strong lifters to get even stronger. Listen up or stay weak.

Type of Contraction and Exercise Duration

The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes.

Dissecting The Deadlift

There's more than one way to deadlift. Fire up your glutes and hams with these 10 variations. Get 'em here.

Beast Building - Part 3

In the first two phases of the program, the focus was on strength and power. Now it’s time to hit the mirror muscles and get the look too.

The Shotgun Method

The Shotgun Method allows you to train for both size and symmetry without having to skimp on either. It actually allows you to concentrate on the big lifts without neglecting isolation exercises that address lagging body parts.

Beast Building – Part 2

The second phase of a three-month plan designed for those who want to get bigger and have the power and strength to back it up.

How Not to Warm Up

Five warm-up routines and stretches that do more harm than good, plus some better ideas.

5 Programming Strategies for Quick Results

Training ideas that’ll improve your squat, bench press, and even your abs.

28 Days, 14 Missions, 1 Ripped Physique

Chris Shugart is giving you 14 missions to accomplish in 28 days. We will disavow any knowledge of your actions should you or any of your IM Force fail to get ripped. This post will self-destruct in 10 seconds.

Up for a Quickie?

Christian serves up 3 innovative methods for taking your gains to new heights - one for biceps, one for arms in general, and a Bizarro World method that involves doing the opposite of everything you now do.

Gironda Perfect Curl

Bodybuilding legend Vince Gironda called it the "perfect curl". Christian Thibaudeau says it may be the best biceps-building exercise ever. With street cred like that, you just gotta' try it!

All Hardgainers are Not Created Equal

A lot of lifters think that hardgainers rank right up there with Big Foot and Nessie on the believability scale. Writer Phillip Nation begs to differ. He thinks that true hardgainers exist and, more importantly, can be cured.

5 Lessons in Hardcore Cookin

Learn how to make "Anabolic Eggs", "Full Frontal Frittatas", "Metabolic Pie", and "Beer Can Chicken". (Just don't go crazy and try that last recipe with a keg of beer and a whole cow.)

The Mobility Complex

We'll admit it. Warm-ups suck. They're no fun, but we realize their importance. Luckily, Jeremy Frisch has come up with a couple that are hugely effective while still being tolerable to us warm-up haters.

It Looked Good on Paper

Certain things look good on paper, but most don't pan out. For instance, Eric Cressey thinks wave loading is a bunch of hooey, as are weight gain powders and, believe it or not, the notion that external rotation movements are a cure all.

Max Load Training in the Real World

Scott Abel says that maximum load isn't the same thing as maximum weight and he wonders why most people don't get this. How much you can lift isn't the deciding factor; the deciding factor is how much stress a muscle endures.

Transform Your Physique - Part 1

Testosterone is about to unveil a very cool new feature called "The Physique Clinic." This is where select T-Nation members will be personally coached by Christian Thibaudeau so that they can finally achieve their physique goals.

The Round-Up Interviews: Chad Waterbury

Waterbury talks about his new e-book, Larry David, his gig with Rickson Gracie, and oh yeah, training and stuff. In fact, we're heading off to the gym right now to test drive his little dip, chin, and deadlift training circuit.

Cooking the Power Foods - Part 2

Seven superfoods you should be eating and how to make them into delicious meals.

Hybrid Training: The Prequel

Scot Abel is a bodybuilding anarchist. He doesn't believe in tempo training, pre-determined rest intervals, back-off weeks, or the fact we have elves in the basement that make Metabolic Drive. What he does believe in is pretty cool, though.

Everything Is About to Change

Our most fundamental belief concerning weight lifting may be wrong. It could very well be that we have it backwards. Let the controversy begin!

Mastering the Deadlift - Part 2

The complete guide to dominating the deadlift, from shoe selection to advanced training techniques.