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The New 40-30-5 Method

Increase time under tension, create an enourmous pump, and make gains… if you can take the pain. Here's how.

4 Mistakes Men Still Make in The Gym

Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

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.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

Tip: The Kettlebell Face Pull

Fix your posture and correct all those imbalances caused by too much benching. Nails your core too. Take a look.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

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 Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

Tip: Do This First, Trigger More Muscle Growth

Tap into Type II muscle fibers first in your workout and turn on growth. Here's how to do it.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

Tip: Let Go of Control and Grow

Here's one of the big “secrets” of success in the gym. Most people won't want to hear it. That's why most people are weak.

Lifter's Elbow: The Cause & The Cure

Three common things you probably do in the gym that will wreck your elbows, plus a few smart tricks that'll fix you right up.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.