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Tip: The Rocket Squat

Want to blast out of the bottom of your squats? Yes you do. This variation will build that skill AND build your legs.

Nothing Works Like Sequential Training

Want strength? Want size? Here's a smart plan that uses phase potentiation to help you with both goals.

Tip: Unilateral Extended Sets for Upper Body Mass

Sounds weird, but it'll make you grow like crazy. Here's what to do.

Coconut Oil: The Good, the Bad, and the Useless

Some say coconut oil is a fat-burning super food. Some say it's a heart killer. Here's the real science.

Tip: Trap-Bar Deadlift – 1RM Standards

For real-world performance, here's how much athletic men and women should be able to lift.

5 Fun Workouts for Work Capacity

Do more work and recover from it easily. Build your work capacity and become more useful, in the gym and out. Here's how.

Tip: The Push-Pull Pyramid

Test your mental and physical strength with this brutal (and fun) approach to supersets.

Unpopular Opinion: The Partial Squat Is Fine

Here's what you really need to know about the optimal squat depth.

Tip: How Much Should You Be Able to Front Squat?

For real-world performance and athleticism, how much should men and women be able to do for one rep? Answer here.

Tip: Big Triceps, No Shoulder Pain

If dips or other triceps exercises irritate your worn-out shoulders, try this.

Tip: Two New Ways to Attack Your Back

Use eagle pulldowns and spider rows to build the back you've always wanted. Here's how.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

Tip: The Giant Set For Giant Shoulders

Oh man, this is gonna hurt. But it might be just what you need to get your delts growing again.

Stuff We Like – Technology 2

From the gym to the kitchen to the office, here's some gear that'll make you a little more productive.

Tip: The Neck Trick For Big Arms

Trick your nervous system into allowing you to do more reps by literally sticking your neck out.

Fit Pants Podcast 2

CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours.

Build a Better Back, One Side at a Time

Too much bilateral back work can wreck your posture. Here's how to prevent that while triggering some new muscle growth.

Tip: Beyond Conditioning

Sure, this type of work is great for body composition. But it's also a strength and muscle builder. Here's what you need to know.

6 Exercise Swaps for Huge Results

If an exercise is causing the wrong kind of pain, swap it out. These moves work just as well... and maybe even better.

Tip: Don't Stop the Presses!

A lot of trainers will tell you to stop pressing to avoid injury risk. They're dumb. Here's what to do instead.

Weird Things Considered: Pandemics

Wondering why the heck is there a quiz about viruses and bacteria and pandemics, oh my, on T Nation? Fair enough. It's cuz we felt like it.

Prescription Fish Oils: Boon or Boondoggle?

The pharmaceutical industry makes a pretty good case for prescription fish oils... at least until you start to dig a bit.

Tip: The Best Weird Calf Exercise

Looks kinda silly, but this exercise will add size to even genetically cursed calves.

Tip: The Stubborn Biceps Builder

One exercise for hard-to-grow biceps. Here's why it works and how to do it.

Tip: The Cure for Pancake Butt

Build your glutes and bring up your hamstrings with this clever exercise variation. Check it out.