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These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

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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.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

5 Tips For A Bigger, Badder, Overhead Press

You don't have to go through life overhead pressing candy-ass weights. Here are 5 tips to get you moving some serious iron.

The Truth About the Bench Press

What's the purpose of a big bench? Does the strength displayed there actually translate into real-life athleticism and pushing power? Find out here.

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?

Too Much Muscle

T Nation talks to Olympic weightlifting coach Glenn Pendlay in this insightful interview. Check it out.

Programs For the Pull-Up Deficient

Suck at pull-ups? Then it’s time to fix that. Here’s how.

Building a Powerful V-Shape

The look of a tiny waist and big-back is what makes heads turn. Build your upper body to achieve that look. Here's how.

How Strong Are Your Abs, Really?

Think your core strength is pretty good? Now's the time to find out. These two tests will tell you if your abs are strong or if they're a weak link.

  • Abs
  • Leap Tall Buildings (and Build Traps of Steel)

    An awesome program to boost your vertical, plus a twice-per-week specialization plan to build your puny traps.

    The Shotgun Method

    The Shotgun Method allows you to train for both size and symmetry without having to skimp on either. It actually allows you to concentrate on the big lifts without neglecting isolation exercises that address lagging body parts.

    18 Tips for Bulletproof Knees

    Here’s how to fix your achy knees, prevent injury, and keep the squats coming. Check it out.

    The Litvinov Workout

    If you're interested in becoming leaner, faster, and more muscular, keep reading.

    The Ab-Building Trick Nobody Told You About

    Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

    The Lord of the Glute Exercises?

    Scientists from Brazil evaluated 24 different glute exercises to determine which is the best. The winner will surprise you.

    Tip: 5 New Ways to Build Your Shoulders

    Want stronger delts? Add a few of these challenging variations to your upper-body day.

    Tip: Bench Dips Are Bad News

    These will wreck your shoulder joints. Here's why, plus a better option.

    Tip: Do This Between Sets for Extra Growth

    Spend the first 30 seconds of your rest period doing this and you'll gain some bonus muscle.

    Tip: A Leg Day Challenge You're Gonna Hate

    Build massive quads (or die trying) with 40 reps of this exercise. Check it out.

    Tip: Choose a Better Big Three

    Not a competitive powerlifter? Then stop training like one. Here's why and what to do instead.

    German Volume Training – The Real Story

    Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

    Tip: How To Meet Women At The Gym

    Want to make a connection and not come off as a creeper? You'll need some guidelines written by a woman. Here they are.

    The 7 Most Important Lifts

    Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.