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Tip: One Dumbbell, Two Hands – A New Way to Row

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The 10 Hidden Principles of Muscle Growth

by Ellington Darden, PhD |
Today

We discovered the fastest way to build high-performance muscle 47 years ago. And then we lost it. Luckily, that buried treasure has been found.

Tip: Much Better Than Hip Thrusts

by TC Luoma |
04/05/20

A study of female lifters compared the glute-growing abilities of hip thrusts to a common exercise. Here’s what they found.

Train Your Whole Body With One Dumbbell

by T Nation |
Yesterday

Got one dumbbell or kettlebell? Here are four, full-body workouts from four great coaches.

Tip: Prepare Your Shoulders for Heavy Lifting

by Christian Thibaudeau |
03/13/17

Use this quick drill to loosen up your shoulders and increase blood flow before a tough workout.

Training Behind Bars 1

by Zach Even-Esh |
03/13/06

T Nation goes to prison to find out how those convicts get their workouts in. Check out this investigative report.

10 Rules for Building Muscle Without Getting Fat

by Eric Bach |
11/16/17

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Hamstring Hell: Sliding Leg Curls

by Ben Bruno |
08/12/13

Sliding leg curls look easy… until you try them. For brutally fast hypertrophy gains, they’re hard to beat.

Tip: Master the Kang Squat

by Lee Boyce |
Yesterday

Nail your quads and hammies with this little-known squat variation. Here are two ways to do it.

5/3/1: How to Build Pure Strength

by Jim Wendler |
07/07/09

Jim Wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: A New Way to Build Stubborn Lats

by Eric Bach |
04/10/17

It’s not a new exercise, but a better way to do pulldowns that will turn on muscle growth fast. Check it out.

The Heavyweight Lifting Match

by John Paul Catanzaro |
02/28/03

Romanian deadlifts and stiff-legged deadlifts. There is a difference. Which one is right for you? Check out this info.

Big Back, Big Chest, Real Fast

by Chad Waterbury |
08/19/09

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

The Best Way to Build Your Butt

by T Nation |
12/01/17

What’s the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

The Full-Body Dumbbell Workout Program

by Andrew Coates |
09/04/20

Got some dumbbells? Then you’ll never miss a workout. Do this full-body plan every other day.

Tip: Lift This Way, Build Muscle 3 Times Faster

by TC Luoma |
01/14/17

Research shows this training method builds muscle and strength much, much faster. Check out the science.

Tip: The 3 Best Rows For Growth

by Tanner Shuck |
03/07/21

You don’t need a fancy machine to build a big back. These simple variations will maximize size and strength.

The Best Damn Workout Plan For Natural Lifters

by Christian Thibaudeau |
07/14/17

Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. This effective program is for them.

Growth Explosion: The 30-10-30 Technique

by Ellington Darden, PhD |
06/21/19

A young athlete gained 14 pounds in 14 days using a new training technique. Here’s exactly how he did it.

How to Train for Non-Stop Muscle Growth

by Christian Thibaudeau |
08/29/16

You can choose the best exercises, but if these four variables are screwed up you’ll be leaving gains on the table. Here’s everything you need to know.

Bench, Squat and Deadlift: How Often?

by Sverre Diesen |
10/03/14

Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.

Are You Strong?

by Tim Henriques |
05/09/07

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques’ handy little comparison chart.

6 Convenient Foods For Muscle Growth

by Paul Carter |
08/23/19

Eating for gains isn’t as hard as you think. Add a few of these to your shopping cart.

Gold School: Triceps So Big…

by Ellington Darden, PhD |
03/05/21

I’m thinking about great, big triceps. Triceps so thick that you’d have to rest them on a desk or chair to keep them from tiring your shoulders and elbows. What did these old-school guys do to get them?

Tip: Fix Your Posture. Finally.

by Gareth Sapstead |
03/05/21

You’ve heard the same advice for years, you’ve tried it, but you still slouch. Here’s what’ll finally help.

A Tried and True Bodybuilding Program Template

by Clay Hyght, DC |
12/17/12

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

What do you think?

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train-your-whole-body-with-one-dumbbell

Train Your Whole Body With One Dumbbell

the-10-hidden-principles-of-muscle-growth

The 10 Hidden Principles of Muscle Growth