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Lift 3 Days a Week and Grow

No time to train six days per week? No worries. You can build muscle and increase strength with these intelligent and tough full-body workouts.

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

Massive Force

This six-week program breaks some of the currently accepted rules for workout volume and duration. That's why you'll do more than 20 sets per workout and you'll train for 60 to 75 minutes.

Max Strength, Minimal Equipment

Here's a Westside-influenced strength-building program to make you maximally strong while using minimal toys.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

Maximal Strength Training for Muscle Mass

Lots of geek strength-training science, 10 actionable tips on how to build muscle, and one effective program thrown in for good measure. Read this.

Meltdown Training 1

Forget regular cardio. The future of fat loss is GH/lactic acid training. Here’s how to do it.

Meltdown Training 2

Blend Olympic speed-strength exercises with hybrid sets and a few dirty tricks and what do you get? Really fast fat loss. Here’s how to do it.

Meltdown Training 3

Here’s a finishing program designed to give you that finely honed, chiseled look. Check it out.

Minimal Time, Maximum Workout

Got 20 minutes? Then you have time for a great workout. Follow these guidelines.

More 3rd World Workouts

You don't need fancy equipment to stay fit or get stronger. Even in the most dire circumstances. Check this out.

Most Powerful Program Ever?

A proven training system specifically designed for bodybuilding. Check it out if you want to grow!

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Neanderthal No More - Part 4

The complete, head-to-toe guide to fixing your bad posture. Check it out.

Neanderthal No More - Part 5

The complete, head-to-toe guide to fixing your bad posture. Check it out.

Neural Charge Training

I've found nothing that works better than Neural Charge Training at increasing the rate of gains and enhancing recovery. You want to experience that? 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.

Optimized Volume Training

High volume training for muscle growth that will also get you stronger. Sounds good? Get the full program here.

Outlaw Strength and Conditioning

Improve strength, power, and cardiovascular conditioning with one program. Check it out.

Part-Time Beast

Big Time Gains for the Part-Time Lifter

Pendulum Bodybuilding

In my last article, Pendulum Training, I introduced the basic principles behind a new way to plan your workouts. This new way of thinking is based on a frequent pre-planned variation of training objectives and means.

Pendulum Powerlifting

Back in December, Coach Thibaudeau introduced T-Nation to Pendulum Training, his particular style of non-linear periodization, then he applied this effective approach to bodybuilding. Now, the big bald Canadian is tackling powerlifting. This should be interesting!

Pendulum Training

Non-Linear Periodization for Maximum Gains

Pendulum Training for Athletes

A while back here at T-Nation, I released a series on what I called Pendulum Training. This is basically a training system that has you switching from structural training to functional training every week.