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The Drug Coach

Behind every champion is a trusted coach who's savvy about drug use. T Nation talks shop with a physique competitor's secret weapon.

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The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

Staggered Ab Training

Finally, an ab training program that's excuse proof! No more throwing in a couple of pathetic, obligatory crunches at the end of a workout. And the answer was staring you in the face the whole time.

  • Abs
  • The Lumberjack Squat

    The "lumberjack squat" isn't what people in the logging industry head off to do behind a large poplar tree after having a hearty breakfast of bran flakes. Instead, it's a helluva' cool squatting movement that doesn't compress the spine.

    W-i-d-e-r, Real-Man Shoulders

    A look back at bodybuilding history plus a great workout for your delts. Check it out.

    Tailor-Made Nutrition - Part 1

    Design your own nutrition plan made just for your body and your goals. Here’s how.

    Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    Tip: Blow Up Your Performance

    You breathe instinctively... but are you doing it optimally? Here's how to thrive through better breathing.

    Bodyweight Strength & Conditioning From Home

    Blast your upper body. Smash your lower body. Build your conditioning. And do it all with a foam roller. Wait, what?

    The Ab-Building Trick Nobody Told You About

    Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

    Goodbye to Love Handles and Belly Fat

    No, this formulation won't make you lose 25 pounds without exercise or diet, but it will help you whittle away that last bit of stubborn fat.

    How To Build Superhero Muscle

    How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

    Tip: Do SST for a Mind-Blowing Pump

    Scientists find that a particular style of training can immediately stretch out the seams of your T Nation shirt. Info here.

    Fear of Muscle: What Women Need to Know

    Are you a woman who's afraid of growing too muscular? Do you know a woman who is? Read this and alleviate that fear.

    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.

    Can YOU Pass the New Army Fitness Test?

    All soldiers have to pass the new combat fitness test. Could you? Here's how to prepare yourself.

    The Simple Plan For Stubborn Body Fat

    Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it.

    Natural Gains: The Proven Training Strategies

    Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

    Tip: How to Increase Androgen Receptor Density

    Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

    11 Damn Good Deadlift Tips

    Master the deadlift. Here's the best advice from several top coaches and experts.

    The MATADOR Intermittent Diet

    Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

    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.

    28 Days of Gains: A Realistic Case Study

    How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

    Tip: Get Ripped on the Rower

    The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

    Tip: Natural Lifters and Protein Synthesis

    Want more muscle? Trigger protein synthesis often. Here's how.