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Work, Rest, Play, Pray: Explained

Dan John explains how to live the perfect life, inside the gym and outside the gym.

Training Clarity: One Goal at a Time

The barbell can accomplish just about any fitness goal - just not all at the same time. Here's how to add a method to this training madness.

Tough or Reasonable?

Which are better, tough diets and tough workouts or reasonable diets and reasonable workouts? Maybe you need to mix and match a little.

Top 6 Challenge Workouts

It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.

Tip: Try Whole-Body Ladder Workouts

If you love the way the ladder method simplifies training, use it for your entire workout. Here's how.

Tip: Train Outside

Get out of your comfort zone. Literally. Here's why you need to train outside and a few fun ways to do it.

Tip: Take the Tapping Test for CNS Health

Sounds crazy, but counting how many times you can make a dot on a page with a pencil can tell you a lot about your nervous system. Info here.

Tip: Take the One Pillow Test

This simple test will tell you a lot about how much mobility, flexibility, or posture work you need. Check it out.

Tip: Take the Hang Pull-Up Test

Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.

Tip: Take the Half-Hour Deadlift Challenge

Can you pull two reps of at least 315 pounds every minute? If not you're either weak or out of shape. Check out the test.

Tip: Squat, Carry Heavy Stuff, and Shut Up

Three things every lifter and athlete should be doing. Get the details here.

Tip: Do These 3 Heavy Movements or Stay Weak

Deadlifts, overhead presses, and farmer's walks are the most important exercises. Here's why.

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 The One-Kettlebell Workout

Ramp up your conditioning with only one kettlebell and your bodyweight. Here's the workout.

Tip: Do the Farmer's Walk Challenge

Improve your conditioning, grip strength, traps and just about everything else with this tough test.

Tip: Beware of Overkill

You've seen it. You've done it. We all do it. Stop doing it.

Tip: Be Inefficient to Lose Fat

The more efficient you are at an exercise, the less fat you'll burn. Here's why, plus a better way.

The Tabata Method, Perfected

Four new ways to use the infamous Tabata method, plus some dumb ideas to avoid.

The Tabata Method

The T Nation article that ignited the whole Tabata craze. Check it out.

The Sloshing Pillar of Pain

It looks crazy, but this workout gadget, which you can make yourself, will kick your butt. Here’s how.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

The Rule of Five

I remember lying on the incline bench. It was an "old school" incline bench: long, straight, and red, with footpads at the bottom so you're literally locked in from heel to shoulder for every rep.

The Problem with Hypertrophy Programs

The venerable one dishes out an intriguing prescription for adding intensity to standard hypertrophy programs.

The Philosophy of Physical Capital

Why do so many lifters follow programs that fail to fit any of their equipment needs, exercise issues, volume or intensity issues, or personality? Dan John calls it the "Cinderella's Stepsister Syndrome." In other words, the shoe don't fit! Here's how to find the right shoe for you. Hopefully, it doesn't have a 6-inch clear plastic heel, you tramp, you.

The One Dumbbell Workout

What if you only had one dumbbell to train with? Actually, you’d get a great workout if you followed this plan. Check it out.