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How Not to Warm Up

Five warm-up routines and stretches that do more harm than good, plus some better ideas.

Beast Building - Part 1

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

Anterior Core Training

Real core training, real simple. The best exercises and exercise progressions for your abs.

  • Abs
  • Violent Variations - Part 4

    We can always count on Christian to give us some great new movements that, in addition to spurring new muscle growth, will elicit bewildered stares from all the ACE certified trainers in the gym.

    The Round-Up Interviews: Dave Tate

    Big Dave Tate is a powerlifting icon and a successful businessman. He's also the least politically correct man in weightlifting and always a sure bet to scorch somebody's eardrums.

    The Glute Tri-Set

    Charles Poliquin invented this glute tri-set for alpine skiers, but it works great for bodybuilding purposes, too. It's also a good routine if you're an ass model, but there aren't too many of those around.

    5 Programming Strategies for Quick Results

    Training ideas that’ll improve your squat, bench press, and even your abs.

    Total Body Split Training

    What’s better, total body training or an upper-lower body split? Both work, and even though it sounds weird, you can actually combine the two methods. Here’s how.

    One-Arm Barbell Eccentric Scott Curls

    Charles Poliquin is a genius when it comes to devising innovative, painful exercises and his One-Arm Barbell Eccentric Curls are no exception. They're guaranteed to hurt, along with eliciting stares from other gym members.

    The Importance of Bodyweight Training

    Do you need a 1:1 ratio of bodyweight exercises and weighted exercises? This coach thinks so. Here’s why and what to do.

    Cosgrove's Five Ah-Ha! Moments

    Every good trainer has that moment of clarity when something he thought was true is brought into question. Alwyn calls these mini-epiphanies "Ah-ha" moments. Here are five "Ah-ha" moments that might just change the way you think, too.

    Up for a Quickie?

    Christian serves up 3 innovative methods for taking your gains to new heights - one for biceps, one for arms in general, and a Bizarro World method that involves doing the opposite of everything you now do.

    Gironda Perfect Curl

    Bodybuilding legend Vince Gironda called it the "perfect curl". Christian Thibaudeau says it may be the best biceps-building exercise ever. With street cred like that, you just gotta' try it!

    All Hardgainers are Not Created Equal

    A lot of lifters think that hardgainers rank right up there with Big Foot and Nessie on the believability scale. Writer Phillip Nation begs to differ. He thinks that true hardgainers exist and, more importantly, can be cured.

    Stealing From the Pros: Back Training

    Sure all the pros are roided out to their mutant gills. That doesn't mean we can't still learn some incredibly valuable back-training tips by observing how the big bastards train.

    5 Common Technique Mistakes

    How to fix the most common mistakes with rows, squats, bench presses and more.

    The Deadlift Walk

    Here's the latest exercise to make you curse us: Imagine doing a heavy deadlift and then going for a stroll. Okay, that doesn't exactly describe the Deadlift Walk, but it comes close.

    Split Stance Lifting for Athletes

    Maybe you're a bodybuilder through and through, but you still ought to know how to do some of the "old time" training methods like the split style. Besides, it may just put on some muscle, and that ain't bad.

    More Poliquin Top Tips

    More great bodybuilding tips from Charles Poliquin. This time, Charles discusses his favorite power foods, how much protein is needed, whether soreness is a good thing, and a host of other eye-opening topics.

    The Revised and Improved Bigger Arms Challenge

    Add almost an inch of muscle to your arms in a short amount of time. Here are the exercises to do and exactly how to do them.

    Poliquin's Top 20 Tips

    A summary of Coach Poliquin’s best stuff, from sets and reps to the best exercise choices for your goals.

    5 Ways to Boost Testosterone

    Optimize your T levels with these training and diet tips.

    T-Nation Strength and Size Roundtable - Part 3

    The epic roundtable concludes with a discussion of nutrition, supplementation, and recovery, along with some final thoughts and musings by Clay Hyght on why "girls like guys who take them for granted."

    T-Nation Strength and Size Roundtable - Part 2

    In part 2 of our training roundtable, our moderator asks Dave Tate whether you have to look strong to be strong, causing Dave Tate to get really red and start busting up stuff.

    T-Nation Strength and Size Roundtable - Part 1

    A cadre of coaches discuss various bodybuilding and powerlifting topics, including the wisdom of trying to build size and strength at the same time, and the relative benefits of isolation movements vs. compound movements.