The World's Largest Hardcore Training Site

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

The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.

Latest and Trending

Hand-walkouts

Tip: The Hand Walkout

This is a great progression from the classic ab wheel rollout from the knees, especially for taller guys with long levers.

Landmine-chop

Tip: Landmine Chop

Develop overall strength and athleticism with this rotational move.

Rotational-medball-throw

Tip: Rotational Medball Throw

Exercises like this one, performed in the transverse (rotational) movement pattern, add to your overall athleticism.

4-ways-to-increase-grip-strength

Tip: 4 Ways to Increase Grip Strength

The harder you can hang on and squeeze, the stronger you can get. Try these drills.

Tip: This Dietary Choice Turns Women Off

Be careful what you order for dinner on that first date. According to a new study, this popular dietary practice leaves a bad impression.

Tip: The Straight-Fire Glute Exercise

Yeah, these are gonna burn. But in a good way that builds your butt.

Tip: The Truth About Prostate Testing

Here's what you need to know before you or your old man agree to have the widely used PSA test.

Charles Poliquin: 1961-2018

Charles Poliquin, T Nation's first strength coach and a true game changer in this field, has passed away.

Face-away-biceps-curl

Tip: Face-Away Cable Curl

Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.

Tip: The Achievement Hormone

A new study shows that your social status can boost this hormone and help you achieve more in the future. Check it out.

Tip: 6 More Reasons to Avoid Soy

Most lifters have already removed soy protein from their diets. Need a few more reasons to keep it out? Here ya go.

Band-pullover

Tip: Band Pullover

With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.

Tip: Full-Contractile Range Tri-Sets

No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.

Prone-plate-transfer

Tip: Prone Plate Transfers

Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.

Tip: Get Just a Bit Soft

Want to build muscle? Like a lot of muscle? Get ready to lose your abs for a while. Just do it wisely. Here's how.

Dead-stop-kneeling-ring-dips

Tip: Dead-Stop Kneeling Ring Dips

Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: When You Should and Shouldn't Bulk or Cut

Here's a handy set of guidelines to help lifters find the balance between too dang skinny and too dang fat.

Tip: Machines Have Their Place

Sure, free weights are usually best, but don't scoff at machine exercises. Here's why.

Tip: There Are No Best Exercises

Nope, not even the one you're thinking about right now. Here's why.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

2.5-deficit-deadlift

Tip: 2.5 Inch Deficit Deadlifts

For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.