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Core Training for Smart Folks

Improve performance, reduce risk of injury, and look better with your shirt off. Here's how.

  • Abs
  • 12 Tips From a Beginner (At Heart)

    Although I'm better known as someone who works with high-performing athletes, I started out–like most coaches and trainers-by working with "everyday folks", and interestingly enough, after 20+ years in the game, something unusual has happened:

    The Litvinov Workout

    If you're interested in becoming leaner, faster, and more muscular, keep reading.

    Training Behind Bars 2

    Time behind bars teaches you that the gym is therapy. Need motivation? Check out these lessons on lifting and life.

    Exercises You've Never Tried 17

    Nine challenging exercises that you probably haven't tried before. Give 'em a shot this week in the gym.

    A Return to the Golden Age - Part 1

    Today, competitive bodybuilding is a freak show. From the late 1960's to the early 1980's - the Golden Age of bodybuilding - it was an art exhibit.

    Another Power Food

    Long before 1904 when J.T. Stinson coined the legendary phrase, "An apple a day keeps the doctor away," apples have been a historic symbol of good health.

    40 Movements for Rapid Strength - Part 7

    When it comes to exercise performance, especially the more exotic movements I often prescribe, most people grasp the big picture but miss the finer points. To remedy this, I created this "toolbox" series to help experienced lifters fill in the blanks and newer lifters learn about some very effective exercises. Here's the newest installment!

    The Dave Tate Project - Part 1

    When Dave Tate needed nutrition help, he turned to Dr. John Berardi. Here’s what he learned.

    Training Behind Bars 1

    T Nation goes to prison to find out how those convicts get their workouts in. Check out this investigative report.

    7 Reasons You're a Weakling

    Strength is the foundation of all athletic qualities. Here's what you need to do to build it and improve across the board.

    Build Your Own HFT Program!

    Drop the conventional body part split and take a high-frequency approach. Check this out.

    The Secrets to Body Transformation

    Losing fat and building muscle takes more than just training and dieting. Here’s what you need to know.

    5 Damn Good Reasons to Use FFA

    It’s tough to get enough healthy fatty acids through diet alone. Here’s why you should add them to your supplement protocol.

    6 Lost Lifters

    I'm normally somewhat of a bookworm and science geek, although – to blow a little sunshine up my own butt – I have to say, I'm getting better at reading people.

    Bulk Up, Cut Up! 2

    This new Q & A column is about building a muscular and aesthetic physique. It's not about breaking strength records or reaching speed and power personal bests.

    The Ultimate Triceps Program

    A competitive powerlifter recently contacted me to correct his woefully pathetic bench press. After a few tests and some obvious visual clues, I realized that his triceps were holding him back from pressing up big numbers.

    10 Things I've Learned

    T-Nation asked Cosgrove to tell us his top ten tips. He gave us 34.

    Full Body vs. Split Training

    Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

    Top 10 Tips to Grow Bigger & Stronger!

    Ten things you should be doing to reach your size and strength goals.

    100 Workouts From Ripped City

    How to get truly ripped without losing muscle mass.

    The Lost Art of Overhead Pressing

    Build your shoulders and damn near everything else with these “forgotten” exercises. Here’s how.

    Functional Anatomy for Bad-Asses! Part 2

    In Part 2, we'll discuss muscles of the torso and lower extremity, along with my tips to help you write better, more balanced training programs.

    Functional Anatomy for Bad-Asses! Part 1

    Okay, tough guy, so you want to write your own training programs, eh? You think you've got what it takes?

    20 Pounds of "Hollywood" Muscle!

    You see it happen all the time. An out-of-shape actor gets a part playing a superhero or action hero in a movie. A few months later, he's buff. You think, "Dammit, why can't I get into shape that fast?!"