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Power up your posterior chain. These workouts will teach your body to tap into higher threshold motor units for explosive efforts.

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Nutrition for Athletes

As most T-Mag readers know, John Berardi's been around the block so many times, he makes the mailman look like a slacker. A nutrition consultant to everyone from hockey players to soccer moms, when this guy talks sports nutrition - you'd better listen. Need more convincing?

Nitrogenous Novelty

As I sit here pondering the recently concluded Staley Training Summit, I'm left wondering - as I often do - how far overboard I went with my whirlwind lecture on diet and recovery.

The Holiday Program

Undulating periodization for in-season athletes and holiday-season regular guys.

Armed For Combat

Drastically increase arm size and strength over a twelve week period. Here’s your plan.

The Transition

They say fitness has to become a lifestyle. True, but how do you do that exactly? Try this.

Exercises You've Never Tried 15

Well, maybe you’ve tried some of them. But maybe not. Check out the list and challenge yourself.

How Your Muscles Grow

If they aren't growing, is high frequency training the answer?

Advanced Dumbbell Training

The most underutilized pieces of equipment in most gyms are the dumbbells. Oh sure, you might see people pumping out a few sets of biceps curls, bench presses, or flyes, but in most gyms the dumbbell racks are primarily used as a place to lean against between sets of barbell squats or benches.

Lucky 13 - Lonnie Lowery

This is Lucky 13, a rapid fire Q & A session with a training or nutrition expert who matters. It's fast, furious, and to the point.

8 Weeks to Monster Shoulders

Two training experts come together to design a great shoulder-building program. Check it out.

7 Tips for Long Term Leanness

The fitness magazines are full of them. The bodybuilding rags are full of them. Even T-Nation is full of them: articles about how to lose fat and discover your abs. What's missing? Simple: Info on how to stay that way once you've reached your goal.

Things You Didn't Know About Sleep

Here's another well-referenced investigation by our friendly neighborhood warrior nerd, offering facts and tips on what might just be the reason for your progress stalemate. This is one article in which the author will actually feel better if you fall asleep while reading it!

The Warm-Up Manifesto - Part 2

Originally coined "The Bear" by John Davies, this series of five exercises in one teaches the body to move with great ROM in a fluid, powerful, and fast manner. It's fantastic as a total body warm-up, improving overall power production and motor skill coordination in a short period of time.

The "No Curl" Biceps Program - Part 2

In Part One of my "no curls" arm specialization training series, I talked about the absurdity of most arm specialization routines. I proposed that most trainees do more than enough biceps curls and triceps press downs and don't really need more of either of them.

Inside Dope

Ever since the Olympics were played in ancient Greece, athletes have been looking for an edge. At that time, athletes used some very suspect compounds in hopes of increasing their strength, quickness, and endurance. They ingested various substances with the hopes of giving themselves even a slight advantage over other athletes.

Lucky 13 - John Berardi

This is Lucky 13, a rapid fire Q & A session with a training or nutrition expert who matters. It's fast, furious, and to the point.

Testosterone Implements

>As a collegiate S & C coach, I've noticed that an emphasis is being placed on strength and conditioning as a tool to enhance athletic performance. For example, in the last few years a majority of schools in the Mountain West Conference, including the Air Force Academy, have built new strength and conditioning facilities.

Psych Job – The Mental Side of Things

Usually, when you're talking weight training, you're talking about the five acute training variables; exercise selection, order of exercise, load, volume, and rest. There are literally thousands of training articles out there, discussing the many thousands of possible combinations of these variables.

Temporal Nutrition Q&A

I'm a salty consumer advocate. Ask anyone I know, including the editors of this web site. Being such, I do my best to associate only with good people whether it's in academics, business, or personal endeavors. Likewise, I associate myself only with ideas and concepts that have both empirical and professional support.

Lucky 13 - Chad Waterbury

This is Lucky 13, a rapid fire Q & A session with a training or nutrition expert who matters. It's fast, furious, and to the point.

First Person: The Alpha Male Experience

What happens when a regular guy takes a powerful T booster? Check it out.

The 7 Habits of Highly Effective Program Design

There’s no single best training tool. Instead of searching for one, increase the size of your toolbox. Here’s how to make your workouts practical and effective.

Building Your Rep - Part 2

Now it's time to take a closer look at the smallest functional unit of training parameters: the repetition. If you build your repetition quality, you'll reap more gains from your workouts. That's definitely a good thing!

Building Your Rep - Part 1

Regardless of the profession in question, your "rep" (reputation) is usually what gets you where you want to go. In the world of physique and performance enhancement, building your rep is equally important, except that we're talking about an altogether different type of "rep" here.