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Dips: You're Doing Them Wrong

13 Tips for Healthy Shoulders and Better Gains<p>Here's what you need to know...<p>You need to learn to hinge. The hinge position allows the hips to set …

Biomechanics

Chicken Avocado Caprese Salad

Print<p>Chicken Avocado Caprese Salad<p>Balsamic Chicken Avocado Caprese Salad is a quick and easy meal in a salad! Seared chicken, fresh mozzarella and …

How to Build Size and Strength Simultaneously

If you're reading this article, I'll bet I know a few things about you.<p>First, you probably have two overriding goals when it comes to weight training …

Exercise

The Perfect 6-Minute Warm-Up

How to Design a Dynamic Warm-Up<p>Where do you stand on warming-up? There's a spectrum. On one end, there's no warm-up at all. People walk into the gym …

The Top 3 Mobility Exercises for Lifters

The Multi-Movement Mobility Fix<p>Multi-Movement Mobility<p>Not every trendy mobility drill or corrective exercise you see flying across your social media …

Workouts
Cabbage
Cabbage

You're a Yo-Yo Dieter!

It's highly probable, my heavily muscled friend, that you are a yo-yo dieter. (You're probably a bed wetter too, but that's the subject of another …

Low-Calorie Comfort Food Recipes

Reinvent the ultimate pasta meal with this healthier take on mac 'n cheese.<p>Certain dishes make you feel all warm and fuzzy inside. You know the ones: …

Food

The Periodization Bible - Part 2

The New Testament - Conjugated Periodization<p>You wanna get strong? You wanna lift so much weight that your gym has to order more plates? You wanna be …

Workouts

The HFT Handbook

How to Use High Frequency Training to Build the Physique You Desire<p>My most successful muscle building system to date is High Frequency Training …

Extreme Sports

Tip: How to Design Your Perfect Weekly Split

How many days per week should you train? Should you do a bro split, push-pull, or whole-body? Find out here.<p>It All Depends on Strength<p>How many days …

12 Programs to Follow

Hopping onto a random strength-training program you found online can be fun. It's generally not advised, but if you haven't made appreciable progress …

Exercise

How to Trigger Size Gains Every Workout

An Advanced Full-Body Workout Plan<p>Here's what you need to know...<p>Three things cause muscles to grow: mechanical tension, metabolic stress, and muscle …

Workouts

10 Awesome Pull-Up Variations

Have You Tried Them All?<p>Varied Grip Pull-Ups If you want to have a balanced program, you'll want to use a variety of grips. Here are some good …

Freakish Strength With Proper Core Training

We've all heard it from strength coaches, training partners, even the old jacked dude in the corner who squats five plates on an easy day.<p>"Keep your …

Freelancing

Maximal Strength Training for Muscle Mass

The strength and conditioning industry has become pussified. Far too often, youth athletes and novice trainees are sold gimmicky agility drills and …

This Cauliflower Pizza Crust Is Super Cheesy And Easy To Make

Cauliflower is having a moment. Once reserved for crudité platters and side dishes, this nutritious cruciferous vegetable has become a shining star …

Food

The Power of 3 Program

Some of my best gains in the gym have come during my busiest and most stressful times.<p>I distinctly remember hitting two big personal bests on the …

4-Week Chest Specialization

Here's what you need to know...<p>With a traditional bodybuilding split, you'll only train your chest once every five to seven days, meaning you're …

The Complete Guide To Starting Strength Workout Routine

<b>The Starting Strength workout routine was written by Mark Rippetoe.</b> It is primary focused for the general newbie public that is just starting but it …

Program Design 101

Do-It-Yourself Program Design<p>If you started training at a young age, chances are you never followed a structured program. Instead you just had some …

One Exercise for Total Shoulder Health

Get Your Delts Healthy to Get Them Huge<p>Nagging front-sided shoulder pain: you've probably felt it before. If so, you know it can be a death sentence …

Health

Top 10 Tips to Grow Bigger & Stronger!

It's often the little things that end up making the biggest difference. They separate those who "look like they work out" from those who "look like …

5 Superior Single Leg Exercises

I'm a strong advocate of single-leg training for athletes. I consider them superior to their bilateral counterparts, and my years spent training …

Big. Scary. Delts.

Here's what you need to know...<p>For bigger shoulders, start by training them first in the week and first in the workout, when you're fresh.<br>• The barbell …

Things You Should Know How To Do #1: The Pull-Up

Here at T NATION, we take pride in our contributors' ability to come up with new exercises, or show you how to build your most-neglected muscles, or …

Push-Pull Training: The Next Generation

How to Make the Push-Pull Workout Split Even Better<p>Here's what you need to know...<p>The classic push-pull split allows you to take advantage of higher …

8-Week Basic Strength Plan

Sometimes, the answer is simply that you need to get stronger.<p>Being stronger in the basic barbell lifts makes everything else you do in the gym …

5 Best Loading Schemes for Size & Strength

Set/Rep Methods for Maximal Gains<p>Want Size, Strength, or Both?<p>Here are five of the most effective loading schemes (sets, reps, and weight used) for …

Hypertrophy