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12 Steps to the Perfect Clean

The clean can be an intimidating lift to learn. Break it down into step to master it. Here’s how.

Back to McGill

If you're a lifter with back problems you'll want to read this. If you're a lifter without back problems you'll still want to read this.

Old-School Muscle

Here's how Jones Trained Viator for the 1971 Mr. America

Nervous Muscle

It's very apparent to me that there are many coaches and fitness writers who don't understand the nervous system. I'm not the least bit surprised because your nervous system is arguably the most complex and ambiguous system in your body.

Slammer Muscle

These twelve tips, compiled by ex-con Jay Mullins, will help Cy (or you, if you find yourself in a similar situation) make the best of his time in the Big House.

A Return to the Golden Age - Part 2

When many of us think of perfect physiques, we think of those belonging to Golden Age bodybuilders. These champions of the past were muscular, strong, healthy, and athletic. It's cliche but it's true: women wanted them; men wanted to be them.

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.

    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!

    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.

    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.