The World's Largest Hardcore Training Site

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

When it comes to exercise performance, especially the more exotic movements I often prescribe, most people grasp the big picture but miss the finer points. To remedy this, I created this "toolbox" series to help experienced lifters fill in the blanks and newer lifters learn about some very effective exercises. Here's the newest installment!

Latest and Trending

The Dave Tate Project - Part 1

When Dave Tate needed nutrition help, he turned to Dr. John Berardi. Here’s what he learned.

Training Behind Bars 1

T Nation goes to prison to find out how those convicts get their workouts in. Check out this investigative report.

7 Reasons You're a Weakling

Strength is the foundation of all athletic qualities. Here's what you need to do to build it and improve across the board.

Build Your Own HFT Program!

Drop the conventional body part split and take a high-frequency approach. Check this out.

The Secrets to Body Transformation

Losing fat and building muscle takes more than just training and dieting. Here’s what you need to know.

5 Damn Good Reasons to Use FFA

It’s tough to get enough healthy fatty acids through diet alone. Here’s why you should add them to your supplement protocol.

6 Lost Lifters

I'm normally somewhat of a bookworm and science geek, although – to blow a little sunshine up my own butt – I have to say, I'm getting better at reading people.

Bulk Up, Cut Up! 2

This new Q & A column is about building a muscular and aesthetic physique. It's not about breaking strength records or reaching speed and power personal bests.

The Ultimate Triceps Program

A competitive powerlifter recently contacted me to correct his woefully pathetic bench press. After a few tests and some obvious visual clues, I realized that his triceps were holding him back from pressing up big numbers.

10 Things I've Learned

T-Nation asked Cosgrove to tell us his top ten tips. He gave us 34.

Top 10 Tips to Grow Bigger & Stronger!

Ten things you should be doing to reach your size and strength goals.

100 Workouts From Ripped City

How to get truly ripped without losing muscle mass.

The Lost Art of Overhead Pressing

Build your shoulders and damn near everything else with these “forgotten” exercises. Here’s how.

Functional Anatomy for Bad-Asses! Part 2

In Part 2, we'll discuss muscles of the torso and lower extremity, along with my tips to help you write better, more balanced training programs.

Functional Anatomy for Bad-Asses! Part 1

Okay, tough guy, so you want to write your own training programs, eh? You think you've got what it takes?

20 Pounds of “Hollywood” Muscle!

How do actors make such dramatic transformations? How do they eat and train? Are steroids involved? We ask the experts.

G-Flux

Finding your highest energy balance point leads to the highest metabolic rate and the best body. Here’s how to do it.

Finding the Groove With Spike

The key to using stimulants like Spike wisely is to find the dosage that fits your mental and physical groove. Here’s how.

Bulk Up, Cut Up! 1

This new Q & A column is about building a muscular and aesthetic physique. It's not about breaking strength records or reaching speed and power personal bests.

10 Training Program Pitfalls

I get emails all the time from T-Nation readers who want to know why I don't write programs for the masses. About the only answer I can muster up is: "Because I have a conscience."

Dramatic Carbolin19 Study

More muscle, less body fat AND a boost in testosterone? Check out this research.

Good Grains, Bad Grains

Chapter Three: Whole Grains

Tate Talks Hypertrophy - Part 2

Today, Dave discusses something called "the breakthrough factor," how he'd approach bodybuilding today, and a very intriguing training idea: the private warehouse gym. Let's get to it!

Tate Talks Hypertrophy - Part 1

The legendary strength athlete tells us why muscle growth is vital for max lifts, and why it's not the same for powerlifters as it is for bodybuilders.