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The Eight Best Muscle-Building Exercises

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how.

Building a Bodybuilder Back

Saying you're going to train your back is like saying you're going to train your front. You gotta' get more specific if you want to progress. Here’s how.

Blood and Chalk 1

Elite Fitness System's own Devil's Advocate pulls out his pitchfork and stabs your questions about getting seriously strong.

Thibaudeau Talks Training

Christian Thibaudeau, perhaps inadvertently, starts to reveal some of the secrets behind the upcoming "I, Bodybuilder" plan.

Four Challenges to Light Your Fire!

Four routines from Dan John that will keep your puke bucket filled to the brim.

Dispelling the Glute Myth

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

Five Reasons You're Still Skinny

Listen up, Twiggy. Drop the Bruce Lee comic book you're reading and pull up a chair. You're about to get the skinny on gaining muscle.

Do This, Not That!

Honest, hardcore advice about diet and training that just might hurt your feelings. Check it out.

Tight, Stiff, and Buttless

When the hamstrings get too short or too stiff, you'll end up with a flat-back posture. Translation: You'll have no visible ass.

Ballistic Muscle

You have a bunch of dormant muscle fibers trapped inside of you just waiting to make you bigger and stronger. Why don't you give them a chance?

Sucker Punch: Erick Minor

T NATION'S newest strength coach hates functional training, cardio, and yoga. He's also a bodybuilder who does direct arm work. So what's not to like?

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

The Box Squat for Bodybuilders

It helps the powerlifter squat big weights and the athlete perform better, but what can the box squat do for the bodybuilder? A lot more than you'd think.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

Bastards on Biceps

Four T Nation coaches (who are actually nice guys) debate biceps training. Read up. You’ll learn a lot.

The Tao of the Iron

Why a skinny and long-dead martial artist named Bruce Lee continues to intrigue and influence the bodybuilding world.

The Truth About Olympic Lifts

They can be a great tool for athletes and gym rats, as long as you know how to use them... and when to avoid them.

Button-Popping Pecs in Just 8 Weeks

This simple, fairly painless twist on a traditional chest workout will armor-up your pecs in a very short time.

Best of Calves

Are calves an afterthought in your program? Yeah, that’s why yours are kinda sad. Make 'em happy with these exercises and workouts.

A Novel Approach to Rest Periods

A 2-kilogram discuss traveled 140 feet through the air and landed in Dan John's skull. After that, he "rested" for five months. Now he has some interesting ideas about rest periods in general.

Best of Abs

Most of you just have an ab, as in one non-distinct blobby area between your pecs and your naughty parts. Here's how to make your singular ab into plural abs.

  • Abs
  • Sucker Punch: Alwyn Cosgrove

    When you question a coach's values, you usually get some interesting answers, along with a fist in the eye.

    Build Bigger Legs, One at a Time

    Coach Boyle discovers a faster, safer way to increase lower-body muscle size and strength.

    Best of Quads

    Five great exercises to hammer your quads. Some you know, some you don’t! Check ‘em out.

    How to Build a Muscular Midsection

    Too many bodybuilders ruin their waistlines by turning themselves into human fireplugs. T Nation coaches show you how to do it right.

  • Abs