Pain & Pleasure: 1 Hour with Alwyn
by Chris Bartl


Editor's Note: Chris Bartl was one of the most successful
participants in our Physique Clinic, losing over 60 pounds of fat.


Soon after he completed his Clinic, contributor Alwyn
Cosgrove sent us a note that basically said, "That f***ing guy did
f***ing great! Tell him...

10 Ways to Screw Up Your Fat Loss
by Jen Heath


You planned everything out. You've been the definition of
dedicated. The ride is good.
But now you're a few weeks into your fat loss program, and
things aren't going quite as smooth any more.
Believe it or not, you aren't alone. As someone who's worked
with many people interested in fat loss, I've had the chance to
troubleshoot some screw ups that are more common than you might
think. Oftentimes people don't even realize that they're the
ones...

7 Tips for Long Term Leanness
Getting shredded ain't that tough. Staying that way is!
by Chris Shugart

The fitness magazines are full of them. The bodybuilding rags are full
of them. Even T-Nation is full of them: articles about how to lose fat
and discover your abs. What's missing? Simple: Info on how to stay that way once you've reached your goal.
Sometimes
we resistance-trained gym rats make fun of housewife-types for their
yo-yo dieting ways. Yet don't many of us do the same thing, only give
it different names like "mass...

The Thib System — Variety and Rules for Progression
Basic Principles Behind My Updated Training Philosophy
by Christian Thibaudeau

We knew we were looking at something special when we opened
the huge honkin' file in our inbox. For us training wonks,
articles like this one that discuss the science behind training
(along with giving us incredibly useful information) are pure
heaven.

Trouble was, this article, at over 7,000 words, was a bit too
much heaven. So, in order to spare your gray matter (and we're

The Thib System — Training
Frequency and Rest Periods
Basic Principles Behind My Updated Training Philosophy
by Christian Thibaudeau


We knew we were looking at something special when we opened
the huge honkin' file in our inbox. For us training wonks,
articles like this one that discuss the science behind training
(along with giving us incredibly useful information) are pure
heaven.

Trouble was, this article, at over 7,000 words, was a bit too
much heaven. So, in order to spare your...

RESISTANCE FLEXIBILITY AND STRENGTH TRAINING




[size=12]SOMETHING THE WORLD HASN’T YET SEEN.
What you thought and felt about stretching
will forever change.
Being more flexible!
[/size]

We are the exclusive home and founders of
Resistance Flexibility and Strength...

10 Important Lessons
by Charles Staley

We
"gurus" here at T-Nation have been asked to provide our best tips– the
10 (or whatever number of) things that have made the greatest impact on
how we think and train. So this is my list.

By
the way, I've purposely not read my other colleague's lists so as to
not be influenced by their thoughts. Therefore, if what I write here
mirrors the thoughts of others, I guess it means that great minds think
alike. If any of my points below directly contradict what my other
colleagues have...

Shut the Hell Up and Listen
The Nine Great Secrets of Training Success — The Final
Four
by Dave Tate


A couple of days ago, I laid out five of
what I consider the nine great secrets of training success, based on
over ten thousand hours I've spent under the bar, and from the experience
of my coaches and peers.
Here are the final four secrets. I should warn you, though. If
you get queasy easily, you might not want to look at a few of the
pictures in this article.


6. You Have...

The Thib System — Type
of Contraction and Exercise Duration
Basic Principles Behind My Updated Training
Philosophy
by Christian Thibaudeau

We knew
we were looking at something special when we opened the huge
honkin' file in our inbox. For us training wonks, articles
like this one that discuss the science behind training (along with
giving us incredibly useful information) are pure heaven.

Trouble
was, this article, at over 7,000 words, was a bit too much heaven.
So, in order to...

9 Great Secrets of Training Success
by Dave Tate


I got an e-mail this morning that got me
thinking.

"Dave, you did very well in Powerlifting and also have made
remarkable progress in getting shredded and overcoming many
injuries. I've read your book "Under The Bar," and you
write of the lessons in the gym that have a carry over to business
and life. Based on your experience, what would you say are the
secrets of training success?"
Reading this e-mail made me think back...

11 Strategies to Reshape Your Body
by Jen Heath

Getting "the look" involves so much more than quick trips to the
gym and fixing the right plate for dinner. How you look is all
about the shape of your body. Everything from how you train
to how you live determines if you're sultry or just plain
salty.

If I told you that there are...

3 Ideas For Tougher Workouts
Alternative Methods of Progression
by Alwyn Cosgrove

Are you on exercise autopilot? After every set do you add a
10-pounder to each side of the bar before you can say, "Please spot
me, Jamie Eason?" Then it's time to consider some new ways to step
up your workout. Alwyn Cosgrove has got some great ideas about the
subject.


The Path To Progress
Most people use a single variable to progress in their weight
training — load lifted. There's nothing wrong...

Fight the Injury Blues: Keep Lifting!
by Kevin Neeld


Your doctor just told you to take six weeks off from lifting. Screwwww him! Here's how to heal that blown shoulder or
hamstring while still making progress!
Whether you're an athlete, competitive lifter, weekend warrior,
plumber, accountant, or secretary, chances are that you're gonna
get hurt sooner or later.
While some activities and lifestyles are more likely to result
in traumatic injuries than others, Kendall et al. have this to say
...

5 Ways to Boost Testosterone
by Chad Waterbury

Testosterone is the father of all muscle-building hormones,
because it promotes protein synthesis. Whether you're training to
get bigger, faster, leaner, or stronger, Testosterone is the
steroid hormone that can make a world of difference. Too little of
it and you'll get nowhere, too much of it (synthetically) and
you'll end up with some nasty side effects.
The human body doesn't like supra-physiological levels of
anything, much less Testosterone. But if you maximize...

The Anti-Bodybuilding Hypertrophy Program
Break the "Rules" and Gain Real Muscle!
by Chad Waterbury


Anti-Establishment Hypertrophy
I
can't read most hypertrophy training articles because of health reasons — they
make me sick. Never has there been a topic with more misinformation than muscle-building
methods.
At least some strength-training articles seem to have a shred of scientific
basis, but with bodybuilding articles, all common sense and science seems to
go to the wayside....

Total-Body Training
The 3-day-per-week, full-body workout plan
by Chad Waterbury


Harbinger Hypertrophy
Let’s
cut the bullshit and get to the brass tacks. For decades, men built
slabs of muscle with simple, three day-per-week training programs. They
trained their whole bodies in one brief workout session and they grew
big and strong. Scoff all you want, but tens of thousands of trainees
can’t be wrong.

Well, it's high time we look into the past, learn from what we see, and build...

Total Body Split Training
When Two Methods Are Better Than One
by Chad Waterbury

My two most popular training articles have been the Anti-Bodybuilding
Hypertrophy Program (ABBH) and
Total Body Training
(TBT).
Both programs have helped thousands of lifters build more muscle and
strength while staying lean. Without a doubt, they both work. But whydo
they work so well?

Dissecting The Deadlift
10 Variations of The Best Bodybuilding Exercise
by Christian Thibaudeau


I've always preferred to read books written by (or about)
strongmen and weightlifters from the early 1900s to the '60s. Back
then, they didn't have the Internet or any pre-formed lifting
dogma; everybody who trained with weights was basically left to
themselves.
They found out what worked and what didn't through
experimentation. They weren't inhibited by any pre-conception or
fear of going against...

Hepburn Solution for Strength and Power

A Classic Strongman's Training Program
by Mike Mahler

In my last article,
we learned what the legendary weightlifter Doug Hepburn thought
about training. Now let's take a look at some of his favorite
training programs and put that info into
action.
Hepburn obviously wasn't concerned with marketing or
advertising when he named his two most effective programs. The
first plan we're going to cover is the "A Program." The second
program is — yes, you...

Mirror Time!
For the past two months of our Beast Building program, we've been focusing mostly on strengthening the nervous system and the muscles, at the expense of balanced muscle growth for aesthetic appeal. That's okay. Let's face it, heavy basic lifting will build a ton of overall mass, but it can lead to unbalanced development.
Why? Because by using mostly compound multi-joint movements, we tend to concentrate on our strengths more...

Cheater, Cheater...
Q: What do you think of cheat reps, like using a little body English to force out an extra rep or two of biceps curls?
A: I don't have a problem with so-called "cheat" movements if they're being used to overcome the concentric range so you can use more weight on the eccentric portion of the lift.
In other words, you cheat the curl up (concentric range) because you want to lower a heavier load than you can lift, focusing on the negative. That's an eccentric curl.
Now,...

Power Foods
The Magic 13
by TC

I've had the dubious pleasure of eating lunch or dinner with hundreds — maybe
thousands — of bodybuilders, weight lifters, athletes, and fitness bunnies
and the undeniable truth is that almost all of them eat like crap.
Despite what they might think, a chicken breast and some steamed rice is
not a healthy meal, and that's what they eat most of the time, occasionally
substituting a potato for the rice.
Sure, it's a lot better than what most Americans cram down their gullet,
...

More Tips from the Weightroom Floor
by Jack Reape
Like many of you, I read all of the articles here at Testosterone, and
am always interested in the new ideas, approaches, and research
presented by the top-notch writers and coaches who contribute to the
site. It's always great to see what's working for many of their
clients, and tap into the trove of their experience and knowledge. But in my case, training is my obsession,
not my profession. So most of my "research" is personal experience, and
my only "clients" (or "victims," if you like) are...

Stick Your Neck Out
Neck Training for Improved Strength and Performance
by Nick Tumminello

For years, boxers, wrestlers, and football players have
understood the importance of having a strong neck to tolerate the
high-impact nature of their sports. You don't want to be coldcocked
by Floyd Mayweather Jr. or run into the ground by Shawne Merriman
only to find your head and body on two different
stretchers.
However, aside from the above sports, I haven't heard of many
people practicing regular neck strengthening...

My Five Ah-Ha! Moments
by Tim Henriques

A little while ago, Alwyn Cosgrove wrote an article about Five
Ah-Ha! Moments he had when it came to training and suggested others do the same. I
thought it was a good idea, so I'm following his lead and listing
five "ah-ha!" moments myself.
These are moments of clarity when you (hopefully) have a deeper
insight into an aspect of training and the info just falls from the
lifting heavens into the right place.

Beyond Kettlebells
An Interview with Mike Mahler
by the Editors

UFC fighter Frank Shamrock says that Mike Mahler's training tactics
are unique, innovative, and one of a kind. And that seems to be on the
mark, as Mike is proving to be much more than just another "kettlebell
guy."
Coach Mahler has published about a dozen articles here at Testosterone,
but we've never sat him down and picked his brain... until now.

Testosterone Nation: Sum up your overall training beliefs for us, Mike.
What's...

The Shotgun Method
by James Chan

Of the Five
Battle-Tested Strategies for Size and Strength, I've gotten the most
feedback on the Shotgun Method. Part of its appeal is its flexibility.
The Shotgun Method allows you to accomplish two goals with one shot:
muscle bulk and symmetry.

The concept of muscle bulk is where one gains as much muscle as possible

3 Tricks to Increase Maximal Strength
by Kevin Neeld


The last time we talked, I bombarded you with all kinds of
information on the nervous system. Now it's time to translate that
into your love-hate relationship with the bar.


Recruitment Doesn't Matter, Speed Does
Sure, more motor units equal more force production. Or does it?
The majority of research supports that all motor units
are recruited by 60% maximal voluntary contraction (MVC) in small
muscles (13-15) and by 85% MVC in larger...

The Bomber at 62
An Interview with Dave Draper
by John Koenig

We don't throw around the term "living legend" much around
here because not many people deserve such accolades. But T-Nation recently
sat down with a man who just might fit the bill: Dave Draper.

Known as the Blond Bomber, Dave Draper is an icon from what many consider
the Golden Age of bodybuilding. During his competitive career in the 1960's,
Dave won just about every title there was to win. He acted in movies, appeared
on TV, wrote books and visited dozens of...

5 Things You're Missing
by Chad Waterbury

I wanted to introduce this article with something that would
grab your attention. You know, something like the masterpiece
choreography in the fight scene during The Bourne Ultimatum.
Or maybe that car wash scene in Cool Hand Luke.


Chad figured this wouldn't grab your
attention.
I tried my damnedest....

10 Strength Tips From a Legend
Advice from Canadian Strongman Doug
Hepburn
by Mike Mahler


Long before steroid abuse became common in the
weight-training world, legendary strongman Doug Hepburn was proving
by example that the right combination of smart training, nutrition,
adequate recovery, and determination can dramatically increase your
strength,...

Thib's Quick Tricks
3 More Quick and Dirty Ways to
Build Muscle
by Christian Thibaudeau

My friends, it's time for another quickie. If you read
my previous quickie
article,
then you now know three great techniques for busting those stubborn plateaus.
This time, I'm reaching deeper into my big ol' bag of tricks to conjure
up three training techniques for stimulating great gains, fast.


Quick Trick 1: The High Road to Outstanding Biceps
Growth
When I was working in St. Louis,...

Hardcore Stretching, Part I
Hardcore Stretching 101
by Mike Robertson


If you aren't making stretching an emphasis in your training right
now, you'll probably have an injury some day that could have easily
been prevented. I know, no one likes to hear that.
I'll bet even the word "stretching" in the title of this article
scared off a few people. Too bad for them, because hardcore
training needs to incorporate hardcore stretching. In this article,
I'll tell you how to do it!

Beast Building, Part 2
3 Months to Personal Bests and New Found Thickness
by Christian Thibaudeau



"Gros, Cut, Fort!"

That's what coaches Poliquin and Benoit always
used to say before their workouts. It's Frenglish (French and
English) for "big, cut, and strong." I always promised myself that
I'd find a way to work their famous catch phrase into one of my
articles, and at last, I can. Because that's what this second phase
of the Beast Building program is all about; it's a bridge to
big,...

The 4 Stages of Mental Mastery
by Chris Shugart

4 People, 4 Stages



Jason
Seventeen year-old Jason bench presses four days per week. He
does three sets of everything to "hit all the chest muscles"
including flat, incline, decline, flyes, dips, and push-ups. His
chest workout takes two hours to complete. Meanwhile, his entire
back workout consists of three sets of pulldowns.

Jason is in stage one: Unconscious Incompetence.

4 Guaranteed Tips
...to get you bigger, fitter, and stronger!
by Chad Waterbury

I could never be a coroner. Nope, I couldn't because it sure
as hell doesn't sound like much fun. And I don't think I'm alone with this
sentiment. After all, I've never heard little Bobby stand up in his
second-grade "What I'd Like to Be One Day" presentation and belt out,
"Ms. Johnson, I'd sure like to embalm corpses when I grow up."
Maybe it's the stale, formaldehyde-infested air that irks
me? Maybe it's the one-sided conversations...

First Person: TC
The Comeback Trail
by TC


It's time to flip the script on your favorite Testosterone writers
and see just what they're up to in the gym. Who's putting up outrageous
numbers? Who's leaving the cardio bunnies all hot and bothered? Who
walks the walk and who just talks the talk?

I don't write many training articles anymore.
It's not that I don't have plenty of ideas that might be of
interest to readers, it's that I'm not working as a coach or
trainer and as such haven't...

Combination Training — For The Best Of Both
Worlds
by Mike Mahler

I often get e-mails from enthusiastic trainees looking for the
Holy Grail of training programs. They're on a desperate search to
find the best program imaginable, and then sail off in bliss to
training Nirvana. If only it were that simple.


Having received the Holy Grail of programs,...

Everything Push-Ups
by Nick Tumminello


The other day I decided to break from my low carb ways and have
a bagel. Bagels aren't normally my first choice as a splurge food,
but I got a weird craving. And since everything looks good to a
carb-restricted man, I ordered an "everything" bagel because it
has, well, everything.
In the short time it took me to scarf down that starchy
goodness, I realized the pure genius of the "everything" bagel.
It's a bagel that can become any bagel.
I wondered...

The Fasted Cardio Roundtable
Featuring Christian Thibaudeau, Dr. Lonnie Lowery, David Barr, and Dr. John Berardi
Moderated by Chris Shugart
It's a subject that always leads to a heated debate: cardio performed
in the morning on an empty stomach. Is this the fastest way to lose
fat, or is it a sure way to "eat up" all that hard-earned muscle? We
sat down with four T-Nation experts and decided to find out. T-Nation:
Several years ago, fasted cardio was touted as being the quickest way
to drop excess body fat. The general suggestion was to wake...

Question of Strength: April
by Charles Poliquin



Splits for Hypertrophy

Q: What's a couple of good splits to use if my main goal is building
muscle? Maybe something a little untraditional?
A: There's two ways you could do it:

Split #1:
Day 1: Chest and Back
Day 2: Anything from the bellybutton down (lower body)
Day 3: Off
Day 4: Shoulders and Arms
Day 5: Off
Day 6: Repeat the cycle

First Person: Christian Thibaudeau
What the Heck is Thibs Doing Now?
by Christian Thibaudeau
It's time to flip the script on your favorite Testosterone writers
and see just what they're up to in the gym. Who's putting up outrageous
numbers? Who's leaving the cardio bunnies all hot and bothered? Who
walks the walk and who just talks the talk?

Today, we stole Christian Thibaudeau's training journal out from
under his bed, and man, are you in for a shock.

Building Fat Guy Calves
How to Look Better Below the Knee
by Chris Colucci

Did you ever notice how most fat folks have big calves? With the exception
of cankles, the lower legs are one place where even the largest
of the large have what could be considered, at first glance, as muscle.
Okay yeah, it's mostly Jell-O and pizza drippings under the skin,
but there's usually a decent amount muscle hidden underneath, too.

How Not to Warm Up
by Nick Tumminello


I like to think of myself as the thinking man's coach. I'm always evaluating
my own programs and what's currently being taught by other professionals
in the hopes of finding better, more efficient ways of doing things.

...

7 Steps to a Balanced Fighter
Building an Ass-Kicking Machine
by Chad Waterbury


No matter what kind of fighter you are, you must respect the balance
between strength, endurance, and mobility. If you focus too much on one,
others are sure to fall behind.
I've trained many different types of athletes over the years, but fighters
have always been my favorite. That's because a fighter needs to be the
total package. Don't get me wrong, athletes in most sports must possess
high levels of multiple fitness...