The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

Hardly anyone applies any reasoning to their training splits. Here's one that makes sense and guarantees progress.

Latest and Trending

Master-the-dip-for-a-big-chest

Tip: Master the Dip for a Big Chest

Most people think the bench press builds the best pecs. Well, most people are wrong. The dip is better. And it can be a great triceps exercise as well, if you do it right.

Tip: The Best Trap Exercise You're Not Doing

People will look at you funny when you do this exercise. That's okay, your traps will be bigger and stronger than theirs. Take a look.

Tip: 5 Push-Up Variations for Strong Guys

Push-ups should remain a staple exercise for you, even if you're past the newbie stage. Here are five variations for advanced lifters.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

How to Deadlift Over 700 Pounds

Eager to pull big numbers? You're more likely to make mistakes that'll bring your max down. Here's what to do... and what not to do.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: Specialization Cycles for Stubborn Muscles

Past the newbie stage, it's tough to improve every muscle group or lift at the same time. Here are some simple rules for specialization programs.

Tip: Crush Your Lats With This Exercise

This is really going to hurt, but it'll build your back like nobody's business. Check it out.

Tip: Fight Dead Butt Syndrome

Chances are if you're over 30 that backside of yours is starting to look like two gluten-free pancakes, even if you train. Here's why and how to fix it.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

The Drug Coach

Behind every champion is a trusted coach who's savvy about drug use. T Nation talks shop with a physique competitor's secret weapon.

Change Your Body Fat Set Point

Can't get lean or stay lean? Can't handle carbs? Impaired gene expression and nutrient partitioning could be the problem. Here's how to fix it.

Tip: Speed Work for the Deadlift

Pull more weight off the floor... faster. Here are two ways to program speed and technique work.

Turn Food to Muscle, Not Fat

Scientists have discovered a compound that precisely controls nutrients so what you eat literally turns to muscle instead of fat.

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Tip: The Top TRX Exercises for Muscle Growth

Suspension exercises for hypertrophy? Yes. Give these a shot.

The Very Best Bodyweight Exercises

Nine butt-kicking bodyweight moves that lifters and athletes need, no matter how advanced they are.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Tip: Build Pecs and Tri's, Save Your Shoulders

You don't have to give up pressing just because your shoulders are cranky or you're rehabbing an injury. Just do it like this.

The Breast Implant Illness Epidemic

Many weight training women get breast implants. And many get them removed because of mysterious symptoms. Here's why.

The Toughest Way to Do a Set

One rep, three phases. This overload method will not only challenge you, it'll pack muscle on your weakest body parts, fast!