The World's Largest Hardcore Training Site

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

Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.

Latest and Trending

Tip: Upgrade Your Hip Thrust

Strong glutes make your whole body stronger. Also, having a nice butt is, well, nice. Try this twist on the now-classic hip thrust.

The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

The Best Advice for Women Who Lift

You're already a woman who lifts? Good. Now here's what T Nation pros say you should focus on next.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Tip: Do 7-4-7 Deadlifts to Boost Performance

This workout builds muscle, increases work capacity, and burns fat. Check it out.

10 Rules for Hardgainers

Tired of hearing "eat big to get big" by dopes who've always been big? Finally, some smart advice from someone who's been there.

The Zombie Apocalypse Workout

They're coming. Are you ready? You'll need to be strong and athletic to survive. Do this program or die.

Goblet Squats 101

Is this the "single best lifting movement of all time" as Dan claims? You be the judge.

Building a Bodybuilder Chest

A complete guide to help you build your chest, even if your genetics suck. Check it out.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Steroid Dieting

Your Guide to Losing Fat While "On"

The Periodization Bible - Part 1

Everything you ever wanted to know about advanced periodization for strength training.

Tip: The Healthiest Oil for Frying

The best cooking oil turns out to be the one everyone said not to use. Here's what you need to know.

Tip: Can You Boost Testosterone with Diet?

It's a tricky topic. Here's what to do and, more importantly, what not to do.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

Tip: Feels Like Deca?

This amino acid metabolite gained a lot of press over the years and it's even been added to old-people meal replacement drinks, but does it work?

Tip: How Much Protein Can You Absorb?

Despite the prevailing myth, you can and should eat more than 30 grams of protein per sitting. But exactly how much? Info here.

The Missing Lower-Body Exercises for Strength

For complete strength and injury prevention, you need more than squats, deadlifts, and lunges. Add a few of these isolation exercises to your plan.

Tip: A Safer Alternative to Testosterone Replacement

This inexpensive drug dramatically increases testosterone and improves the testosterone/estrogen ratio with no side effects.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

Get Abs Without Being Skinny and Weak

Being big is great, but being big with visible abs is a thousand times better. Here's how to get there.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

The Very Best Push-Up For Pecs and Power

Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.