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8 Back Exercises You've Never Even Seen

These new rowing exercises will not only build a thick back, they'll force you to (finally) use optimal form.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The 6 Most Overrated Things in Fitness

What do benching, burpees, running, sit-ups, and stretching your hammies have in common? They're rituals that make people lose their damn minds. Here's why.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Glute Boy Speaks

He's the newest addition to the T NATION line-up, but Bret Contreras just may be one of the most innovative coaches we've seen.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

The Most Hated Man in Bodybuilding

In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Tip: 4 Weeks to a One-Arm Pull-Up

How many single-arm pull-ups can you do? Really, not even one? Follow this plan and fix that.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: Eat Eggs This Way for More Muscle

Eggs eaten this way are 45% more effective in increasing protein synthesis.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

Women Shouldn't Train Like Men

Sure, women should lift weights and avoid excess cardio, just like men. But there are some differences when it comes to training, programming, and injury prevention.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.