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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.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Tip: A New Way to Widen Your Shoulders

Combine these two effective lateral raise variations and be ready to go up a T-shirt size.

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Steroids: What Pro Bodybuilders Are Really Using

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

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

One-Rule Diets That Work Every Time

Keep it simple and get ripped. Here are 4 one-sentence plans that require a little discipline but not an ounce of overthinking.

Bodybuilder Goes CrossFit

Powerlifter, Olympic lifter, and bodybuilder Christian Thibaudeau became a CrossFit athlete for three months. Here are the lessons he learned.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

5 Things to Stop Doing in the Gym

Many experienced lifters make these training mistakes. Do you?

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

The New 40-30-5 Method

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