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This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

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Heel-Raised Squats: Good or Bad?

Will elevating your heels during squats make you injury prone, unathletic, or unable to do regular squats? Nope. Here's why.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Tip: Do SST for a Mind-Blowing Pump

Scientists find that a particular style of training can immediately stretch out the seams of your T Nation shirt. Info here.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

The Truth About Barefoot Training

The barefoot-training trend started strong, but ended with armies of people with gimpy feet. They were on the right track, though. Here's what they did wrong.

3 Steps to Getting Your Girl to Train

There's nothing sexier than a fit, confident, strong woman. Here's how to turn your cardio queen into a T Vixen.

Can This Natural Food Substance Fight Viruses?

Phytochemicals can treat a number of human diseases, possibly even those caused by viruses. Here's the science.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

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.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

The Stage System

One training system to rule them all? Whether your goal is strength, size, or athletic speed, this method will take you to the next level.

The 3 Best Rowing Exercises

You gotta row to grow if you want an impressive back. Here are three powerful variations you probably haven't tried before.

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.

5 Critical Training Mistakes

How many of the following training mistakes do you make on a regular basis? The answer may shame you.

Advanced German Volume Training

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

Creatine's Powerful Cousin

This amino acid does what creatine can't – it prolongs muscle performance in activities that last longer than 60 seconds.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.