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12 Programs to Follow

Twelve time-tested routines for size and strength. Pick one and get to work.

12 Little Changes For Big Gains

Get bigger, get leaner, and build strength without overhauling your whole dang life. Make these simple changes and tweaks.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

11 Years, 11 Lessons, 100 Pounds

A decade in the iron game packs on some serious pounds, in addition to teaching some heavy life-lessons.

11 Ways to Make an Exercise Harder

Is your training getting stale? Here are eleven effective methods to spark new progress.

11 Training Tips for the Skinny Fat Ectomorph

Skinny fat: it's the perfect storm of piss-poor male physical characteristics. Here's what to do if you were dealt this bum hand.

11 Principles of Bodybuilding Training - Part 2

Some stunningly smart advice that you can start applying to your workouts immediately.

11 Principles of Bodybuilding Training - Part 1

How often to train, how many sets, how many reps, whether to include power sets in your BB training, and more.

11 Myths of Warrior Training

Martin Rooney wants to change how you think about MMA training. Check out his insights here.

11 Guidelines for a Great Bench Press

Weak benchers do flyes, pec deck, and machine presses – everything except what they need to be doing, which is bench, bench, bench.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

100 Workouts From Ripped City

How to get truly ripped without losing muscle mass.

100 Reps to Ripped

Sets of 50-100 reps, performed with a minimum number of pauses, can be used to break plateaus, build muscle, or burn fat. Here's how.

100 Reps to Bigger Muscles

There are many complex aspects of recovery, but one of the most important is nutrient transfer. Here’s what you need to know.

100 Reps in 100 Seconds

Martin Rooney transforms his combat athletes into beasts in record time. He wants to do the same with you.

10-Minute Sets

Timed sets are a simple, effective, and extremely painful way to build work capacity and serious muscle, fast.

10 Workout Challenges

WARNING: Not for beginners! Test your conditioning and courage with any of these 10 brutal challenges.

10 Weeks to Squat PRs

If your squat hasn't gone up since the Clinton administration, this program will help you finally set some new PR's.

10 Ways to Keep Building Muscle

Sooner or later, gains slow down. But they don't have to. Here's how to keep getting stronger, bigger, and better looking.

10 Uses for a Smith Machine

Most coaches hate the Smith machine, but it does have a few (surprising) uses for serious athletes. Check ‘em out.

10 Unconventional Upper Body Exercises

Sometimes even the best lifts stop working. Here are 10 variations to get you growing again.

10 Training Tricks for Big Men

If you look like a less-hairy version of Bigfoot, then you can't always train the same way as smaller guys. Here are the differences you need to know.

10 Training Program Pitfalls

I get emails all the time from T-Nation readers who want to know why I don't write programs for the masses. About the only answer I can muster up is: "Because I have a conscience."

10 Training Myths Exposed!

Nothin' but the Truth!

10 Training Blunders You Don't Want to Make

Make these common mistakes and you'll be small, weak, and injured instead of big and strong.