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Tip: The 36,000 Reps Challenge

Start doing 100 easy-ish reps per day of these movements and you'll look better, feel better, and perform better.

Tip: The 4 Keys to Bigger Triceps

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

Tip: The 4 Movements Every Workout Needs

Are you leaving one of these out? Too bad. It'll kill your gains, bro. Check out the list.

Tip: The 4 Principles of Great Technique

Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.

Tip: The 4 Single-Leg Exercises You Need

Improve your strength, performance, and overall physique with these moves.

Tip: The 4 Squat Progressions

Should you start your squatting career with a bar on your back? Probably not. Instead, follow this progression.

Tip: The 4 Things That Trigger Muscle Growth

Sadly, many lifters only know about a couple of these. Here's a quick hypertrophy refresher course.

Tip: The 4-Minute Video Guide to Raw Benching

Want to build strength AND size with the bench press? Here's how to get your form to match your goals.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

Tip: The 5 Bench Press Commandments

Blast up more weight... while using good, safe form. Here's how.

Tip: The 5 Best Ab Exercises for Athletes

Build a strong core that not only looks good, but makes you a better athlete. Here's how.

Tip: The 5 Deadlift Commandments

Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.

Tip: The 5 Minerals for Muscles

If you sweat, you're probably deficient in these crucial minerals. Here's what you need to know.

Tip: The 5 Principles of Arm Training

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

Tip: The 5 Squat Commandments

How much should you be able to squat? That info and more here.

Tip: The 5-Minute Chunky Monkey Protein Cake

Eat more protein. Here's an easy, no sugar added, ridiculously tasty way to do it.

Tip: The 6-12-30 Method for Big Quads

Your legs don't want to grow. Force them with this tough tri-set.

Tip: The 6-Minute TGU Workout

All you need is six minutes and a kettlebell for this tough metabolic conditioning workout. Check it out.

Tip: The 6-Second Trick for a Bigger Bench Press

A fast, easy, and scientifically-backed way to increase force production on the bench press. Check it out.

Tip: The 7 Deadly Sins of Personal Training

Here's a list of the worst practices of bad personal trainers, according to T Nation readers.

Tip: The 8-15-25 Chest Workout

Take a break from the barbell and try this for size and strength gains.

Tip: The 90/90 Intermittent Fast

A new study shows that modest time-restricted feeding works, but why exactly? Let's dig into it.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

Tip: The Achievement Hormone

A new study shows that your social status can boost this hormone and help you achieve more in the future. Check it out.

Tip: The Anabolic Herb

Science shows that a very small amount of this herb actually builds muscle and endurance.