Latest Workouts

The most effective, most proven workout programs for building high-performance muscle.
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The Fastest Way to Change Your Physique
Trap Training Builds the Look of Power... Fast! Build the muscles with the greatest visual impact to create a look of dominance. This method of trap training will get you there fast. Training your big muscles is effective, but it takes a lot of time to create a significant visual difference. Luckily, trap training can change your physique fast. And you can hit your traps frequently. Train them three times a week and you'll see improvements almost immediately. The best part? Dev...
3 Training Strategies for Busy Lifters Being busy isn’t an excuse. Pick one of these three training strategies and use it the next time you don’t have time. Everyone is pressed for time, but if you’re serious about training, you’ll find a way to get it in. Here are a few strategies to use when life gets crazy. Strategy 1: Full-Body Circuits Full-body circuits hit every big foundational movement in less than 45 minutes. Do 8-10 reps of each exercise, rest 45-60 seconds between exercises, ... Full Body Circuit, Exercise Plans, Muscle Growth, Stiff Leg Deadlift, Full Body Workout, Fitness Body, Deadlift Variations, Get Shredded
Fast Workouts for Fast Results
3 Training Strategies for Busy Lifters Being busy isn’t an excuse. Pick one of these three training strategies and use it the next time you don’t have time. Everyone is pressed for time, but if you’re serious about training, you’ll find a way to get it in. Here are a few strategies to use when life gets crazy. Strategy 1: Full-Body Circuits Full-body circuits hit every big foundational movement in less than 45 minutes. Do 8-10 reps of each exercise, rest 45-60 seconds between exercises, ...
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Don't Underestimate Resistance Bands for Triceps
Don't Underestimate Resistance Bands for Triceps - YouTube
by Pete Loeschner A Tactical Conditioning Challenge Whether you’re a first responder or just a citizen caught in a bad situation, it pays to be conditioned. This workout will get you there. Tactical Athlete Workout This is Christopher Amoroso. Officer Amoroso was one of many who responded to the attack on our country on 9/11. In the photo, he’s helping a woman to safety, but he didn’t stop there. He saved several lives by re-entering the danger zone repeatedly. While everyone was r...
The Worst Case Scenario Workout
by Pete Loeschner A Tactical Conditioning Challenge Whether you’re a first responder or just a citizen caught in a bad situation, it pays to be conditioned. This workout will get you there. Tactical Athlete Workout This is Christopher Amoroso. Officer Amoroso was one of many who responded to the attack on our country on 9/11. In the photo, he’s helping a woman to safety, but he didn’t stop there. He saved several lives by re-entering the danger zone repeatedly. While everyone was r...
a man with no shirt is holding a barbell in his hands and looking at the camera
The Skeleton Program: 2 Lifts, 20 Minutes, Every Day
Do the Bare Minimum, Still Make Progress Don’t lose your gains when life gets crazy. Here’s how to make progress when your training has to be cut to a minimum. The Two-Lift Solution For When Life Gets Crazy It’s okay to occasionally tone down your training to either enjoy other parts of life or have the energy to face the challenges life throws at you. When it happens to me, I switch to what I call a “skeleton” program. It’s a minimum amount of training I can do to maintain my physique ...
a man with no shirt on is lifting his arms in front of the gym machine
M3 Pure Muscle
by Ellington Darden, Ph.D. M3 Pure Muscle is a strategy for training muscles while fully pumped with growth nutrients. The system’s three repetition layers and specialized workout fuel potentiate muscle volume and protein synthesis for rapid hypertrophy. There are two fundamental requirements to do the program: Be mentally tough and physically conditioned to withstand the required intensity and volume. Use the Surge dosing protocol to pump your muscles with the necessary growth nutrients ...
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T Nation Plans
Chris Shugart – with Tim Patterson, Ellington Darden, Christian Thibaudeau, and TC Luoma The Velocity Diet is a 28-day state-of-the-art strategy that uses daily protein pulses to stimulate protein synthesis and boost protein uptake, utilization, and metabolic rate. The goal is to lose body fat while building muscle at the fastest, healthiest rate. Christian Thibaudeau Metcon for Muscle is Christian Thibaudeau’s most advanced and toughest training plan – the one he uses for his top athl...
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Pumped Strength - The Arm Workout
If your biceps and triceps are only big when you have a pump, you've got a problem. This arm workout is the solution. Check it out.
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The Full-Body Dumbbell Workout Plan 2
The Full-Body Dumbbell Workout Plan 2
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The Full-Body Dumbbell Workout Plan
The Full-Body Dumbbell Workout Plan
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5 Naked Truths About Strength and Conditioning
5 Naked Truths About Strength and Conditioning
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The Once-Per-Week Calf Workout That Works
The Once-Per-Week Calf Workout That Works - T NATION
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Death to Small Quads
Death to Small Quads: The Twice-Per-Week Specialization Plan
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50 Reps for Size
50 Reps for Size, by Paul Carter
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Primer 52: The Program
Primer 52: The Program, by Christian Thibaudeau