Home

  • Minimalist Training Routine

    Could training only twice a week be the answer for you?

    Find Out
  • Gain Slabs of Muscle

    With Reg Park’s Original Training Routine

    Read More
  • The Simplest Way To Build Mass!

    As easy as three exercises a day, three times a week.

    For free access to this book join the thousands already on our VIP list to get regular updates, training tips and supplement advice, straight to your inbox. 100% free, no bs.

    Get Your Free E-Book!

Featuring scores of free workout routines that have stood the test of time!

Featured Posts    featured-on

Routines

15 Minute Conditioning Workout
,

Get in Awesome Shape With This 15 Minute Conditioning Workout

Get in top shape for summer with this tough and efficient workout in just 15 minutes. Added to a routine of strength training it can make for the best all-around training you could have. One of the big problems when it comes to people trying…
Hybrid HIIT Workout
,

30 Minute Full Body HIIT Workout: Total Body Resistance And Cardio

When it comes to getting in shape, burning calories and building a leaner more muscular body, nothing beats High-intensity interval training (so-called HIIT workouts). High intensity interval workouts done either with bodyweight or extra resistance…
work-out-two-days-a-week
,

Simplify Your Training With a Push Pull Training Routine

Push pull training might be the best, most efficient, safest and flexible way to train and continually make progress over time. This is exactly why this sort of training has stood the test of time. Over many years I've tried many different…
full-body-superset-workouts
,

Ignite Growth With This Full Body Superset Workout

I've been using this workout for several clients and have been getting great results in terms of size and conditioning gains. Since all of these movements primarily involve super-setting multiple large muscle groups, there is a massive metabolic…
Weight-lifting-for-older-athlete
,

Build Muscle and Get Stronger After Age 40

Something all of us have to face sooner or later is aging. Past a certain point, our hormones start to change, our bodies become more sensitive to various stressors: physical, emotional, dietary, lifestyle etc. The key to continuing to make…
minimalist-training-routine
,

Minimalist Training Routine

If I told you that it was not only possible for you to make great gains in strength and muscle mass by spending two hours a week in the gym you would probably think I am trying to sell you on the latest fad or gimmick, but in actual fact, that…
training-two-days-a-week
,

Twice A Week Workout Routine

Suggest hitting the weight room two days a week to the average trainer and right away you'll either get strange looks or arguments that its not enough training time to make any real progress towards added size and strength. But there are times…
barbell workout routine
,

Full Body Training Routines That Kick Ass

Recently there has been a renaissance in the "full body" training routines, thanks in large part to people like Ken Leistner, Stuart McRobert, Ellington Darden as well as the rebirth of the classic Bill Starr 5x5 routine, thanks to Glen Pendlay,…
bill-starr-routine
,

Bill Starr Original 5 x 5 Training Routine

Perhaps the most influential book ever written on the subject of strength training for sports is Bill Starr's "The Strongest Shall Survive: Strength Training for Football" written in 1976. Since then, seemingly endless variations of Starr's…

Exercises

front squat
,

6 Ways To Build Massive Legs

For many years I made the mistake of neglecting assistance movements to the back squat. And it showed, as my leg development was not as balanced as it could have been - particularly in the lower thigh. It is only when I started adding in unilateral…
Build massive quads with front squats
,

Build Muscle With Only 4 Exercises

We've all heard that old "less is more" adage when it comes to simplifying things. And let's face it, people for various reasons have a tendency to over complicate things. It is as if they feel that if they add more arbitrary exercises or volume…
snatch-grip-deadlift
,

Perform The Snatch Grip Deadlift Like a Badass

One of Charles Poliquin's favorite movements for building lower body strength in athletes is the snatch grip deadlift, particularly when done from the deficit of a 4" podium. He is a big believer in this exercise because it is among the best…
,

Build Massive Traps With High Pulls

Walk into a gym and you can like spot the guys who regularly perform cleans. There is nothing for developing the upper back, delts and building massive traps like doing lots of power cleans. Key to performing a power clean is the triple extension…
deadlift

How to Deadlift

By far, the movement that involves more muscles in the body than any other lift is the conventional deadlift. Many years ago, a researcher named Per A. Tesch wrote a book called "Muscle Meets Magnet" which published data from various exercises…
stiff-leg-deadlift

How to Perform The Stiff Legged Deadlift Properly

All too often we see people not doing this basic exercise the right way. We either see them bringing the bar straight up and down 6" from their shins in a vertical line, never touching the floor (more about this at the bottom of this page).…
how to squat

How To Perform Olympic Squats

Probably no weight training movement has been more maligned than the back squat. Over the years it has been blamed for ruining knees and backs, causing disk problems and building a big butt. There is absolutely no ground to any of these claims…
barbell-shoulder-press

Improve Your Overhead Press

In the old days, most men who lifted weights in a serious fashion practiced the standing press – and most of them were reasonably good at the lift. Let’s work together to bring that aspect of training back to the Iron Game. Make it a belated…
improve-bench-press

Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it." From Dave Tate's Six-Week Bench Press Cure. Full program and more at T-Nation

Poll

Which is your favorite way to train?

View Results

Loading ... Loading ...

Health & Fitness

raise-testosterone-naturally
,

14 Ways to Increase Testosterone Naturally

If you notice that you are having symptoms like decreased libido, erectile dysfunction, depressed mood, low motivation and drive to do things that used to be fun, difficulties maintaining and building muscle, and difficulties with concentration…
lower-estrogen-men
,

3 Proven Ways To Naturally Lower Estrogen In Men

We all are concerned with keeping our testosterone levels at optimal levels, but too many of us neglect to have our estrogen levels checked and that isn't a good thing as when estrogen levels get too high, they can create all sorts of nasty…