The World's Largest Hardcore Training Site

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

Although I'm better known as someone who works with high-performing athletes, I started out–like most coaches and trainers-by working with "everyday folks", and interestingly enough, after 20+ years in the game, something unusual has happened:

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Another Power Food

Long before 1904 when J.T. Stinson coined the legendary phrase, "An apple a day keeps the doctor away," apples have been a historic symbol of good health.

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.

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.

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.

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."

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!

Tailor-Made Nutrition - Part 3

Now, in this last installment of the Tailor-Made Nutrition series, I'll continue where I left off in Part II, moving from the discussion of methodology to the actual adjustments you may need to tailor-make your own nutrition plan.

If It's Not Cosgrove, It's Crap!

This isn't my usual type of article. Rather than launch into a specific training program, TC's given me this opportunity to launch into an Alwyn Cosgrove rant. A brief warning for the timid, however: I am the king of the politically incorrect.

Lucky 13 - Alwyn Cosgrove

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.

Periodize Your Diet!

It's borderline heresy that I even considered writing this article. As if being a lightweight powerlifter wasn't bad enough, my actions here will probably get me ostracized by the powerlifting community. Yes, folks, I'm a powerlifter writing a nutrition article.

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?

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 "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.

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.

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!