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The Best Advice for Women Who Lift

You're already a woman who lifts? Good. Now here's what T Nation pros say you should focus on next.

The Missing Movement

What "missing" exercise would give you the most benefits if you added it to your program? We asked 10 pros. Their answers will surprise you.

The Single Biggest Diet Mistake

What's the biggest diet or nutrition mistake lifters make? We asked doctors, coaches, bodybuilders, and fitness pros. Check out their surprising answers.

7 Pros, One Controversial Question

We asked pro bodybuilders, doctors, and coaches one blunt question. Their answers may surprise you.

Tip: Nail Your Biceps With This Training Method

This unique way of doing reps is great for muscle gains. Warning: It's tough!

Tip: Try the 8 x 3 Method for Hypertrophy

Can you really build a lot of muscle doing only 3 reps? Yep. But you need to follow four rules.

Tip: Build Your Biceps With 5-3 Countdowns

This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!

Tip: Do Reverse Incline Hammer Curls

This biceps exercise builds muscle 4 different ways. Try it if your arm growth has stagnated.

Tip: Try This Quick & Dirty Calf Fix

Small calves? Stop blaming genetics and use this shock-training method.

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Tip: Train the Serratus

How do you get that coveted serratus muscle to show up? First, don't be fat. Second, do this unique exercise.

Tip: Do the Javelin Press for Shoulders

Start your next delt workout with this unique exercise to activate the nervous system. Check out the benefits here.

Tip: Do the 2-Minute Leg Press

High reps and continuous tension can build a mountain of muscle, especially on your legs. Try this workout.

Tip: Do the Donkey Calf Raise

Looks weird, but it works better than standard calf exercises. Here's how to do it.

Tip: Do the Constant Tension Alternate Curl

Add this to your biceps training to trigger new muscle growth. Here's how to do it.

Tip: Do the Gironda Perfect Curl

This classic exercise is tough, but it'll build your biceps much better than standard curls. Here's how to do it.

Tip: Do the Blitzkrieg Triple Press

Blast your chest with this unique dumbbell bench press variation. Here's how to do it.

Tip: Do the Constant-Tension Curl

Stretch out those shirtsleeves by adding this unique exercise variation to your arm training plan. Here's how to do it.

Intermittent Fasting Kills Muscle

Study shows fasted training halts muscle gains, even when using BCAA.

6 Coaches Weigh in on Shoulders

Superhero deltoids are on every bodybuilder's must-have list, so here are some creative ways to blast through the seams of your favorite blazer.

6 Coaches Weigh in on Chest Training

Bret Contreras, Tim Henriques, Ben Bruno, Tony Gentilcore, Dan Trink, and Bryan Krahn tell you their best chest-building secrets.

6 Coaches Weigh in on Pull-Ups

You know you should be doing pull-ups. But what's the best way to attack them? Six of our coaches tell you what works for them.

Warrior Fitness

This T-Nation warrior says a combo of paleo-ish eating and cutting-edge sports nutrition is the best diet for getting ripped and building muscle. Here's why.