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Legendary lifters used linear progression to break records. It's time to revisit that proven method.

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Advanced 21s for Hypertrophy

A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.

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.

Building Hardcore Athleticism

Bigger and stronger is great but it doesn't make you more athletic. Here's how to build that elusive quality.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

The Dragon Flag

Forget all these fancy core exercises. Here's an old-school classic that will hammer your core into submission.

  • Abs
  • A Comeback for Lat Pulldowns?

    Pulldowns are only for people who can’t do pull-ups, right? Well, maybe not. Here are a few very effective ways to do it.

    The 6-Week Sprinting Solution

    An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

    8-Week Basic Strength Plan

    Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

    Chinese GH and Off-Season Cycles

    T Nation addresses off-season drug cycles and a one-shot-a-month cruise.

    Inside the Muscles: Best Back and Biceps Exercises

    After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

    Rebuild Yourself with Complexes

    For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

    The Right Way to Stretch the Pecs

    Stretches to ensure chest/shoulder stability, health, AND performance. Check ‘em out.

    Hepburn Solution for Strength and Power

    A time-tested way to get strong from old-time weightlifter and strongman Doug Hepburn. Check it out.

    The Truth About Bulking

    There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

    Shoulders Overhaul

    Average shoulders are easy. Any lifting will make them look okay. But truly impressive shoulders are harder to get. You need this plan.

    Steroids for Dummies

    Everything you ever wanted to know but was afraid to ask.

    Tip: For Better Pecs, Do This

    To really build your chest, pay attention to what your shoulders are doing. Here's why.

    Tip: A Hybrid Exercise for Bigger, Stronger Glutes

    This bodyweight-only move will set your butt on fire. In a fun way.

    The Best Damn Cardio for Natural Lifters

    Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

    Tip: My Favorite Strength-Building Method

    This never-fail training method will build strength fast. Check it out.

    Tip: The Power of 6 Sequence

    This fat-burning complex is simple to understand and simple to execute, but don't confuse simple with easy!

    Tip: One Forearm Exercise to Rule Them All

    Build a crushing grip and big nasty forearms with this unique exercise. Here's how.

    4 Reasons You've Got No Rear Delts

    The rear delts are arguably the hardest muscle to isolate. Here are 4 things you can do to start feeling your delts, probably for the very first time.

    Boost Testosterone, Control Estrogen – Naturally

    This healthy plant extract raises testosterone and lowers estrogen, along with making muscle fibers grow thicker. Here's how.