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Program Design 101

Sets, reps, time under tension, rest periods, and everything you need to know to DIY the right plan for you.

Pendulum Powerlifting

Back in December, Coach Thibaudeau introduced T-Nation to Pendulum Training, his particular style of non-linear periodization, then he applied this effective approach to bodybuilding. Now, the big bald Canadian is tackling powerlifting. This should be interesting!

Exercises You've Never Tried 8

Here are eight exercises you've probably never tried. Shake up your next workout.

The Anti-Bodybuilding Hypertrophy Program - Part 2

Here’s the sequel to one of our most popular training plans. Check it out.

Exercises You've Never Tried 9

Break out of your training rut and adopt some challenging new exercises. Here are 8 to test out.

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.

Exercises You've Never Tried 10

A new exercise is mentally stimulating. It turns your brain on, excites the nervous system and breaks you out of the training blahs. Try these out.

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.

Exercises You've Never Tried 11

Try a few of these little-used, but extremely effective exercises and break out of your training rut.

Pendulum Training for Athletes

A while back here at T-Nation, I released a series on what I called Pendulum Training. This is basically a training system that has you switching from structural training to functional training every week.

Single-Leg Supplements

Single-leg exercise options to help you achieve all your strength and physique goals. Check ’em out.

The Success Quiz

There's nothing more frustrating than committing to a training program that doesn't pan out. This is equally true for an athlete who might work hard yet still falls short of his expectations and the strength coach whose biggest satisfaction comes from the great strides his athletes make.

Triple Total Training

If you're stuck in a rut and you've been training for more than a year, this program will induce appreciable strength and size gains.

Exercises You've Never Tried 12

Replace some of your usual exercises with the ones here. Mix things up and start making progress again.

The "One Lift a Day" Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.

Ian's Top 10 Mass Makers

Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

Reps You've Never Tried

Break Out of the Rep Range Rut!

Rubber Vs. Iron

Band training for accommodating resistance, variable resistance, and max acceleration.

Designer Athletes

This article is going to give you a basic off-season template and the options necessary to build freaky athletes.

40 Movements for Rapid Strength - Part 1

To get stronger, a lifter must discover his weak points, then bring them up. These exercises will do just that.

The Training Quiz for Smartasses

A test for know-it-alls and those who think they do.

27 Reasons To Be Big

Warning: This is hilarious powerlifter humor and probably offensive to hyper-sensitive weak people.

Get Your Butt In Gear! 1

Because you've gotta train ass in order to haul ass. Here’s your guide to athletic glute training.

Strongman Training for Athletes

Although this article is aimed at athletes, if you're looking to get into shredded, athletic shape, try some of the exercises Coach DeFranco describes. You can practically feel the fat melting off your body!

Wanna Grow? Gotta Row!

Build your back and prevent strength imbalances. Here’s everything you need to know.