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Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

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The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

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.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

The Dragon Flag

Forget all these fancy core exercises. Here's an old-school classic that will hammer your core into submission.

  • Abs
  • The Simple Diet

    Getting lean is simple, just not easy. Here are some uncomplicated rules to follow about food, cheat meals, and more.

    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.

    The One Dumbbell Workout

    What if you only had one dumbbell to train with? Actually, you’d get a great workout if you followed this plan. Check it out.

    Tip: The 5 Trainers You Need to Avoid

    There are some great trainers and coaches out there, but they're not on this list.

    The Best Damn Cardio for Natural Lifters

    Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

    Tip: How to Read T Nation

    We've been accused of offering conflicting information. Let's clear that up.

    Tip: Fear is Fuel

    Motivation is for newbies. To be successful over the long haul, you need to be haunted. Here's why.

    Tip: 5 Ways to Stay Motivated... Forever

    Want to be lifting hard and loving life for the next 50 years? Here's how to do it.

    Tip: The Bodyweight Lunge Challenge

    Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

    Tip: The Right and Wrong Way to Cable Crunch

    Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

    The Simple Plan for Ultimate Back Size

    Back training advice has become sissified and overcomplicated. Here's how to really build your back.

    Double Your Natural Gains: Neuro Type 2

    Your neurological type tells you precisely what workout program is best for you. Here's how Type 2 should train for gains.

    Tip: Drink This for Stronger Erections

    A juice that builds a better boner? Here's the hard science.

    How-to-set-up-for-the-deadlift

    Tip: How to Set Up for the Deadlift

    Here are three universal rules for the deadlift that work for just about every lifter.

    Tip: The Worst Way to Deadlift

    Yes, everyone should deadlift, but one variation should be avoided.

    Tip: The Toughest Exercise You'll Ever Do

    Prepare to enter metabolic hell. This workout will take you to a dark place. Check it out.

    QI: The Russian Training Secret

    A rep is not a rep. Especially when you stretch it out 30 times longer than how it's normally done. Sounds crazy, but so are the gains you'll get from it. Check it out.

    Tip: Build Your Glutes, Boost Athleticism

    Add this exercise to your program if you want complete leg and glute development that transfers perfectly into sports.

    The 11 Worst Squat Mistakes

    The squat may be the king of all exercises, but it's also the one that's screwed up the most. Are you making any of these mistakes?