The World's Largest Hardcore Training Site

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

Three lessons from the martial arts legend to help you with lifting and life.

Latest and Trending

Bulgarian-split-squat

Tip: Bulgarian Split Squats

If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.

Squeeze-the-bar-in-bench-press

Tip: Squeeze-The-Bar-In Bench Press

If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.

Tip: The Truth About Cortisol, DHEA, and Test

Does high stress really lead to low T? Here's the deep science.

Ghr_bent_over_lateral_raise

Tip: GHR Bent Over Lateral Raise

This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.

Angled-unilateral-romanian-deadlift

Tip: Angled, Unilateral Romanian Deadlift

This RDL variation, using a barbell placed in a corner, really nails your glutes.

Single-arm_barbell_row_with_band

Tip: Single-Arm Barbell Row with Band

Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.

Tip: The Smart Way to Prepare Your Veggies

Eat your vegetables they say. But what if veggies just make you bloated and cause digestion issues? Here are some tips.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Tip: Stress and Heart Rate Variability

Use this tool to find out if you're recovered enough for another heavy session.

Tip: The 7 Deadly Sins of Personal Training

Here's a list of the worst practices of bad personal trainers, according to T Nation readers.

Tip: Your 1RM Doesn't Really Matter

Unless you're a competitor, you're better off using other measurements of progress. Check 'em out here.

Tip: 3 New Rep Protocols for Gains

Trigger new muscle and strength gains with these overlooked set and rep protocols.

Tip: Explode, Then Squat

Do this explosive movement before barbell squats and you'll lift more weight.

The Polls: Sex, Drugs, and Abs

Check out what our fans think about ab training, sex, pro bodybuilding, kettlebells, steroids, and much more.

How to Poop Like a Champion

Oh sure, laugh. But chronic constipation affects 63 million people. And lifters with weird diets may be especially prone to it. Here's how to fix it.

Tip: Master This Essential Kettlebell Exercise

Master the one-arm press, get stronger, and build your shoulders. It all starts with how you grip the kettlebell.

One-arm-push-up

Tip: One-Arm Push-Up

Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.

Tip: Solid Walk-Out, Solid Squat

Five things to pay attention to before you do your first rep.

Tip: Instantly Increase Upper-Body Mobility

Generate more power. Press, throw, and punch like a beast. Use this drill.

Partial-rom-vs-full-rom-triceps-extensions

Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

Tip: A New Way to Build Your Hammies and Glutes

Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.

Posture_and_the_behind-the-neck_press

Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

Reverse-crunch_-correct-form

Tip: Reverse Crunch, Correct Form

Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.

Tip: Upper-Body Day? Do This Drill First

Wake up your upper back, shoulder stabilizers, and more with this simple warm-up exercise.