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You hear these silly things every day, even from coaches and trainers. Here's where they're getting it wrong.

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Keep Seeing T Nation on Facebook

If you haven't done this, then Facebook may be burying the content you want to see. Here's what to do.

Tip: Increase Mobility for a Better Squat

Here's a simple drill that will help mobilize your ankles and calves, making your squat smoother, safer, and stronger.

The 5 Rules of Workout Challenges

Fitness is filled with workout challenges and WODs. And most of them are stupid. Here are three smart ones that take only 10-15 minutes. Bonus: How to design your own.

Tip: Bench Press to Lose Fat

Sounds crazy, but this challenging workout will not only test your mettle, it'll set your heart and lungs on fire. In a fun way. Take a look.

Tip: Understand and Control Nutrient Partitioning

You've heard that term before but what does it really mean? Here's what you need to know.

Tip: Take the 15-Minute Chin-Up Test

Build your biceps (finally!) with this progressive weekly workout.

Tip: Finish What You Start!

Sometimes broscience beats studies. Here's why and what you need to do to keep getting better.

Tip: Build or Preserve Muscle At All Times

Losing fat doesn't have to mean losing muscle. And building muscle doesn't have to mean gaining fat. Here are the facts.

Tip: Control Insulin with Food

Insulin is your frenemy. Here are some easy ways to make it work for you instead of against you.

Tip: Test Things Out and Commit

Here's something that successful lifters and athletes do that you should be doing too.

Tip: Do the Work. Don't Blame Genetics.

Genetics make a difference, but don't lose hope. Smart training and eating will maximize what your parents gave you. Here's the deal.

Tip: Try These 3 Tough Pull-Up Variations

Think you're good at pull-ups and chin-ups? Yeah, we'll see about that. Check out these athletic variations!

Tip: Use Time Blocks Instead of Sets

A new way to plan your workouts that will break you out of a rut and keep you focused. Check it out.

Tip: Accelerate Workout Recovery Two Ways

Lymphatic drainage: Sounds nasty, but it's not. Here's why you need to promote it and a couple of ridiculously easy ways to do it.

Tip: Use Primer Singles

Here are two ways that smart lifters prime their bodies for monster lifts and new personal records.

Tip: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

Tip: Stop Disregarding the Importance of Sleep

Lack of sleep makes you fatter and even leads to muscle loss, regardless of diet. Check this out.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: Build Biceps With Science-Backed Methods

Five quick tips to help you finally stretch out those shirtsleeves.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.

Tip: Lose Fat. Avoid These Pitfalls.

These two things don't directly involve food, but they'll wreck your diet anyway. Check 'em out.