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

Nine butt-kicking bodyweight moves that lifters and athletes need, no matter how advanced they are.

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The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

Tip: Why Your Vitamin D Isn't Working

Taking vitamin D? Awesome. Just about everyone needs to. Too bad it's probably not working. Here's why and how to fix it.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

The 7 Best Workouts for Fat Loss

Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

Tip: A Back-Friendly Alternative to Bent-Over Rows

You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. Try this instead.

Conditioning for Muscle Mass

Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it.

Tip: Do the Drag Curl for Bigger Biceps

Need a better biceps exercise? Yes, yes you do. Try this one.

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.

The 100-Rep Trap Bar Workout

A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back.

Wave Ladders for Maximum Strength

Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical.

Kettlebells for Size and Strength

Double kettlebell training for front squat, military press, and clean and snatch.

6 Weeks of Squatting Insanity

A radical, painful approach to a bigger, better squat and a body forged in iron.

The Squat 4 Times Per Week Experiment

A strength coach decides to throw the rules out the window and do high-frequency squatting. Here’s what happened.

A Stretch Routine That's Actually Doable

Some of the biggest, strongest guys are also crazy flexible. Here's how you can get there.

Use Your Strong Hand - Advanced Grip Training

Most guys can't sweep the room without using wrist straps to grab onto the broom. Here's how to fix that sad, sad, problem.

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.

More Reps, Bigger Legs

High-rep leg training isn't for everyone - just the guys who want to be the biggest, strongest mofos in the weight room.

So You Think You Know Strong

Are you strong? Like really strong? Find out here.

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.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

Hypertrophy-Specific Training

An Overview and Sample Program

Tip: Unilateral Extended Sets for Upper Body Mass

Sounds weird, but it'll make you grow like crazy. Here's what to do.

The Sex Drive Test

Make any diet or hardcore training program sustainable. Get your sex drive, energy, and mood in order. Here's how.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.