The World's Largest Hardcore Training Site

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

Nothing kills your gains like a lifting injury. Here are the four injuries you're most likely to get and how to prevent them.

Latest and Trending

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

Protein Will Not Make You Fat

Eat as much protein as you want and it won't turn to fat. In fact, a new study shows it almost all turns to muscle. Check it out.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

Tip: Realistic Gains After 40

How much muscle can an advanced, natural lifter gain in middle age? Here are the facts.

A New Protein, A Designer Carbohydrate

Accelerate gains. Protect muscle. Make any mass phase or fat-loss plan work even better. Here's the most versatile supplement on the planet.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

4 Things You Don't Know About TRT

Testosterone replacement therapy is getting more common, but there's still a lot of ignorance out there. Let's smash it.

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

The 6 Stages of Transformation

How does a person go from couch potato to shredded beast? In 6 behavioral stages. What stage are you in? Will you make it to the final stage?

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

You're Overtraining!

Damn it! Another one of those articles that forced us to reevaluate what we're doing in the gym! Regardless, we read this article and were both reminded and inspired to go into the gym and rip out one of the best workouts we've had in a long time.

Stuff We Like – Footwear 2

We asked T Nation fans about their favorite gym shoes. Here's what they like, plus some staff faves.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

The Insulin Advantage

Control insulin and you'll control exactly what your physique looks like. Here's how.

Tip: Fix This Tiny Muscle and Lift Heavier

Does your butt hurt on long car rides? Need frequent trips to the chiropractor? Have pain down your leg? Here's the problem and how to fix it.