In this exclusive excerpt from his new book, Nate Green looks at the beliefs and behaviors that keep skinny guys skinny and fat guys fat.

Eric tells you what to do if your knee, shoulder, or back hurts, but you still want to work out.

Two terrific programs: one to increase your vertical leap, and one to build towering traps.

Eating breakfast off a hooker's belly, a near traffic fatality, and the economic downturn cause TC to reevaluate his life.

Regardless of whether your goal is to deadlift 1,000 pounds or to build a shredded Christmas tree, the principles are basically the same.

In Part 2 of his series, Mahler shows you how to get big and strong without ever getting bored with your workouts.

HFCS disinformation, the best nuts, Vitamin D, and why a certain juice will make you as randy as Hugh Hefner on Viagra Fridays.

6 ways to pack on muscle, from adjusting heel position to build freaky quads to slowing down rep speed for gargantuan biceps.

The economy is ailing, but that's no reason to quit your gym membership and eat out of dumpsters.

The most effective muscle-building programs might also be the simplest. How simple? Try one exercise.

One of the world's most successful and respected bodybuilding coaches sounds off on training techniques, excessive drug use, and what it means to coach with a capital C.

Let's assume for a moment that you're all-powerful; not all-powerful like, say, Donald Trump or Oprah, but better in that you're able to manipulate time, space, and even cellular machinery.

Is CrossFit a cult? Are its workouts insane? Did it develop the bodies of 300? Our reporter answers those questions, and many more, in this exclusive Testosterone Muscle investigation.

Christian gives you a peek into his current diet, his current supplementation plan, and a new, rapid-growth strength building program.

Sure, the Olympia weekend was more than a month ago. But our behind-the-scenes reporter needed four weeks to recover from his epic debauchery before he could file this report. It was worth the wait!

As any male who's ever stuck his snout out the door on Halloween knows, the holiday miraculously transforms the entire world into a Copenhagen brothel.

The right bodyweight exercises can be damn tough, and that's good news for anyone who doesn't have access to a gym and wants to train more often.

Want a midsection that's ripped, sliced, and shredded? Scott Abel says to forget traditional ab training. Instead, you need to think inside the box.

Our reporter tags along with two competitors — one veteran, one newbie — as they train for and travel to a bodybuilding show.

A muscle-numbing routine for the most spectacular, but often most-neglected body part.

Men have turned into chicks; not today's chicks but yesterday's chicks, the ones that were insecure little things that wait for their phone to ring, but alas, never does.

A female powerlifter offers lessons in dedication, perseverance, and the mysterious ways the iron seduces all of us.

Dr. Berardi goes long, showing you how to flick the metabolic switch to get bigger, stronger, and leaner while eating more food than you do now, including a sample workout system and photographic case study of a very hot G-Fluxer.

This six-week program breaks some of the currently accepted rules for workout volume and duration. That's why you'll do more than 20 sets per workout and you'll train for 60 to 75 minutes.

Thibs thinks you're looking kind of small lately. Says your girlfriend's been bad-mouthing your physique, too. Fortunately, he's taken pity on you and come up with some new movements for you to try.

TC's stuck in a ping-pong game between reality and movie reality, but luckily it's caused him to chart out a new direction for Testosterone Muscle.

What it feels like to knock someone out, tear your pec, make love to a porn star, or get a stem cell transplant. Our staff and contributors describe some of their more memorable experiences.

Eric describes how doing the YMCA song can help shoulder stability, why "your balls still suck," the right way to do a push-up, and how to do a DB Overhead Reverse Lunge.

Using dead stop movements to blow past a sticking point; how ab work has nothing to do with building a six-pack; and how you should blow-torch the treadmill and burn fat in a way that works.

Thibs is a sadistic SOB because he's always glad to bring more pain your way. This time the red glow of his laser sight is dancing around your chest and he's ready to pull the trigger.

TC doesn't think anyone should be allowed to drink, use drugs, or shoot a gun...except him. He just doesn't trust you S.O.B's.

Low-budget S&M flick, or just an entertaining look into the world of HIT? Guest appearances from Mike Mentzer, Arthur Jones, Joe Weider, and the Governator.

Should endurance athletes eat low carbs? What's the best way to train twice a day? King Charles tackles all that and much more in this month's installment of the best training column on the Internet.

Our cub reporter went to Sin City to do some swinging and sweating, but not the usual kind. He was there to learn the basics of kettlebell training with our own Mike Mahler, and to share that knowledge with you.

The Thibster shows you how to build your shoulders, save your waistline when dining out, and appreciate some old-school lifts from the floor.

This year's Olympia Expo was different from the ones of the 90's and early 00's. Hell, if you passed out a few dozen pairs of Vulcan ears, it might have passed for a Star Trek convention.

Armed with only a camera, a sardonic wit, and a keen sense of irony, Chris Shugart ventures deep into Las Vegas to cover the Mr. Olympia contest and Expo.

One of the best-built posters on our forums opens up about training, nutrition, and steroids in this honest, wide-ranging interview.

This is sooo cool. For weeks, Tim Patterson and I have been pimping out our food.

A noted nutrition guru tackles the topics of bulking diets, food allergies, fasting, microwaving, and that crappy weight-loss supplement your wife wants to try.

The Pros Really Do Have a Secret. Introducing the First Competition Bar.

Hey Twiggy! Looking to add some bulk to your lower body? Want to put more wallop in your wheels? The Thibster has a program for you.

If you had Jason's drive for just two hours a day and you applied it to improving your body or mind, nothing could stop you.

As a young man in the iron game, Mike was surrounded by people who drank the pro-bodybuilder Kool-Aid. He never squatted ('cause it hurts your knees) and never deadlifted. Now he knows better.

There's a little-known rite of passage among top athletes that involves running up a 100-yard long, 45-degree incline sand dune. Walking up it shoots your heart rate past 170. Imagine what running does to it.

Bodybuilding veteran Scott Abel (pictured) has a radical plan to turn arm day into the best fat-burning workout of the week.

There are 5 elements on which a program can be based: Volume, Frequency, Density, Intensity, and Intensiveness, and you should single out just one of them in every program you write.

Do females want "it" more than males? Do females enjoy it more than males? A wild journey of sexual discovery traversing the fields of history, biology, and mythology.

Nate contacted three veteran coaches — Chris Mohr, Mike Roussell, and Justin Harris — and asked them to identify and correct the 10 most common mistakes they see young guys make in the kitchen.

Will liquor make you quicker? Does a kegger kill your six-pack? Alan Aragon dives into the research to offer his sober assessment of our most intoxicating beverages.

If this list can't convince you to include at least a bit of fast lifting in your routine, you might want to seek professional help to discuss why you're avoiding maximum success.

Christian explains how to make yourself less insulin resistant; how to use "Control Days" to gain muscle while losing fat; and which movements work better with slow tempos and which movements work better with isometric holds.

Ted Williams was regarded as surly, difficult, and an all-around pain in the ass. However, men like Ted make all of us want to be better at what we do. So, baseball fan or not, tip a glass to The Kid tonight.

Unbeknownst to most, rest periods are a critical part of defining the body you want, and there's actually a science behind it, too.

You're doing your mobility drills and foam-roller work, but you're still in pain. If that sounds like you, maybe you need "muscle activation training."

The author of "The 150 Healthiest Foods on Earth" answers questions about the difference between glycemic load and glycemic index, fiber as a fat-loss supplement, the super spice turmeric, and an oil that's even better than olive oil.

With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.

The doctor knows Alice was right; the baby is a killer. He hears something rustling behind the curtain. He pulls out his scalpel and says, "See, baby? Something bright, something pretty..."

T-Nation cornered Dr. Clay Hyght, one of our favorite bodybuilder-chiropractors, who weighed in on the importance of peri-workout nutrition, split training, and how he copes with the constant "risk" of getting too big.

For some reason, a lot of us just don't feel "right" leaving the gym unless we've blasted our muscles. Here are five ways to ensure that you're achin' and not fakin'.

This article is supposed to be — as the title suggests — about the misguided tactics of young guys. Unfortunately, a lot of not-so-young guys make the same stupid mistakes.

These ball-busting exercise combos will have your muscles feeling like that hot dog you dropped on the coals during your weekend barbecue.

"This is WDOG, Big Dog Radio, blastin' out golden oldies 24 hours a day. We've got Osama on the request line callin' in from the mountains of Pakistan.

Chances are you're lunging with a short stride or bad food placement, squatting with only your knees instead of your knees and hips, and messing up a whole bunch of movements in general. Eric's here to save the day.

When asked for diet advice, Dorian Yates would ask how many grams of protein, carbs, and fat the trainee was eating. They never knew. Dorian's response was usually, "Then how the bloody hell do you expect me to help you?"

Want to jack up your deadlift? Chad suggests you try Progressive Movement Training (PMT). It involves lifting a supramaximal load through your strongest range of motion and then increasing that range of motion over time.

The Voyer Shrug is for anybody that has a slouched posture, shoulder problems, is preparing for an intense strength phase, or just wants to tap into some new growth.

It's a hell of a thing, killing a man. Takes away all he's got and all he's ever gonna have.

Eureka! A mainstream nutrition book that pretty much agrees with everything T-Nation's been preaching about for the last 10 years! Chris Shugart interviews the wise, wise author

Hey Brainiac, "sissy squats" weren't named after the guy in the pink Abercrombie shirt who grabs a pair of 5-pounders and curtsies until his vermicelli thighs start to quiver. Nope, they were named after Sisyphus, the Tom Platz of the gods.

Hey, Reg Park is the guy who inspired Arnold to start lifting. You gonna argue with Arnold? Huh? Huh? I didn't think so. Now get to reading.

This week Thibs presents a "Survivor" inspired workout where you do four basic strength-exercises in a circuit. As soon as you reach failure on a particular movement, it gets "voted off the island."

First there was Androsol. Then there was Nandrosol. And now, there's 11-T...

Want to see TC's mind operating at full, unbridled speed? He's test-driving a new Biotest supplement and it's a little scary. Don't say we didn't warn you.

Erick Minor's got a bone to pick: he keeps encountering personal trainers who make assertions about training athletes that just don't pan out in real life conditions, i.e. the gym and the athletic field.

Every once in a while, you need to go back to the beginning; back to the basics, to see just where it was you began to screw up.

Here's a tip: Never, ever, take advice about building calves from guys with huge honkin' calves. Instead, seek the guy who had laughable calves and grew them to a respectable size; a guy like Tim H.

There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.

You have to constantly force your body to do what it's not used to doing. Here are two progression methods that'll stick a firecracker up your lazy butt.

"My name is Gus and I've been lifting for 21 years and I've struggled for every pound of muscle. But believe it or not, I've never been ripped. I just want to see my abs for once!"

For someone who wants to lose fat, Dan can't imagine a more perfect week: Two days of locking down nutrition, two days of lifting, and a total of eight minutes getting the system to burn fat.

Has your bench been stuck so long you've considered loading up the bar to your usual weight and just welding the damn plates on? If that's true, it's time to bust through that pesky plateau.

Can you do high reps for hypertrophy? Is the leg press worth a damn? Should tall guys squat? Is there really a way to target the "upper" and "lower" pecs? Answers to these and more!

A popular self-help book claims to know how men think about women and sex, but TC's got his own take on the sport of love.

The latest avenue of Beta-Alanine research investigates what beta-alanine can do for you not only during your workout, but at competition time, too.

As a member of an elite Navy Special Warfare Combatant-Craft Crewman team that often finds itself in the Third World, Craig Weller has learned to improvise when it comes to his workouts.

You've spent 6 months trying to add a quarter inch to your biceps. Ellington has just one question: "Why take 6 months to do it when you could do the same thing in 2 freakin' weeks?"

You've probably never even thought about your lower traps, but properly functioning ones are important for proper movement, overall health, and overall buffnicity.

If you're the average person, chances are your job is too small for you, too small for your spirit, too small for your soul.

While optimal protein needs will continue to be a hot topic of discussion for years to come, it?s good to have some research to back up assertions that are in conflict with lay nutritionists.

You've spent the spring and summer training to look good on the beach. As a result, you now have the chest and arms of a silverback gorilla, but the thighs and calves of a pink flamingo. Time to fix that.

How can fruit be evil? It's not like they bad-mouth you when you turn your back on a salad. Well, maybe they're not evil, but some are clearly better than others when it comes to sporting some abs.

You're punks. All of ya'. All of ya' under 25 or so, that is. Mike Mahler calls you "Generation Ent," for Entertainment, meaning you need to be constantly entertained. Well stand by to be entertained, in a manner of speaking.

Yep, rude bastards. You know who they are, they're the insensitive bastards drilling-eyeball holes at the ass of every cute girl who's bold enough to do leg curls... wait a minute, that's us.

It's not always a good idea to do deep squats, overhead presses, or dips, and why is it that fat-bastard bicyclists wear Spandex shorts anyhow? The answers to these mysteries and more in today's article.

Nutritionist Mike Roussell lays out some of the basics (and some of the not-so basics) for eating your way towards muscularity.

Physique Clinic success story Chris Bartl visits Alwyn Cosgrove at his training facility and develops an intimate relationship with the carpet after collapsing into it several times.

Ever wonder why someone just threw a drink in your face, hit you over the head with a 2-by-4, or threw a flaming bag of dogshit at your front door?

The real secret to building muscle and strength is to progress. You have to challenge your body and find ways to progressively ask more of it. Christian tells you how.

How often should you work a body part? How long should you rest between exercises? The very specific answer to both lies in your individual goals.

Mike Roussell attends one of the largest nerd gatherings in the country and comes away with a penchant for flour tortillas and a whole bunch of never-before-seen nutrition research.

Tired of stuffing your jackets with Charmin toilet paper so you can look like you have decent shoulders? These two supersets will have your shoulders sprouting muscle in no time.

More tough love from Date Tate. Just don't get too grossed out by a couple of the pictures.

The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes.

Dave presents his greatest training secrets, They're based on his experience and that of his peers and they represent the cold hard truth that many would rather avoid.

If you're a training wonk, you're gonna be in pure heaven! Thibs dishes out lots of cool exercise theory and lots of directly applicable info.

Science has proven that bad boys hook up with more hot women, but they still haven't answered why these hot women want to hook up with bad boys.

Telling someone to stop eating before they're satisfied is like telling someone to stop having sex right before they climax. Chris Shugart has the answer (to the eating thing, not the other).

Your doctor just told you to take six weeks off from lifting. Screwwww him and the Lexus he rode in on! Here's how to heal that blown shoulder or hamstring while still making progress!

Tired of doing the deadlift in the traditional way? Well, check out this veritable Kama Sutra of deadlifts--ten wild and wooly ways to get intimate (not that kind of intimate) with your favorite movement!

Doug Hepburn wasn't a good marketer. He simply called his best workouts "Program A" and "Program B." However, what those titles lack in inspiration, they make up for in building size and strength.

Biotest has been a pioneer in herb-based sports nutrition, being the first to truly understand and develop the definitive versions of Tribulus terrestris, Eurycoma longifolia, Vitex agnus castus, and many others. Now, Biotest tackles yet another class of high-performance herb.

TC wanted to write something inspirational, but then summer hit. Summer, with all those tan, lithesome creatures wearing tube tops, baby tees, boy shorts, and bikini halters. Suddenly, his brain turned to glue.

Dan John wants to know if you're making progress. It seems the answer should be simple, but is it? Fortunately, the big guy offers up 3 unorthodox ways to gauge your answer. (Wait until you read about the "pencil test".)

The true Master Blaster fields questions on cheat curls, how much protein we should be ingesting, overhead squats, forearm work, and a nifty little bit of neurological trickery called "scapjacks."

This time the spotlight's on Eric Cressey. Find out how the 190-pounder maintains a plus-400 bench and plus-600 deadlift while still retaining the mobility and speed of a pro athlete!

For the past two months, the Beast program has focused on strengthening the nervous system and the muscles. Now it's time to work the "mirror" phase--it's the opposite of the other phases, plus it'll make you look good in the mirror!

TC is the "Multiple Miggs" of dogma and he's about to chuck a sickeningly warm handful of confusion at you and all the other Agent Starlings of the world.

Dr. Berardi's diet prescription helped a guy slap on 20 pounds of lean mass in 20 weeks. His guinea pig did it by pretty much eating the same high-calorie, high-protein recipes every day.

Crack open his cranium is exactly what some of you might want to do to Chad after reading this article. It seems the boy has gotten used to being flamed and now he's just beggin' for it!

Is your neck so skinny it makes your head look like a candy apple? Is it so weak you get whiplash every time you take a step forward? Maybe it's time to build up that piece of linguini you call a neck.

Jack Reape painted all his 2.5 and 5-pound plates pink. Is he light in the loafers, or does he have a more serious intent in mind?

Other cultures send their young men into the jungle as a rite of passage. TC thinks our culture should instead introduce young men to the gym as a rite of passage.

Kevin Neeld gained 5 pounds in one single day using a very simple protocol. He's positive it's not fat, but beyond that, he's not sure what this "mystery meat" is comprised of.

Tim's "Ah-Ha" moments have to do with the superiority of supersets over combination exercises, working abs first, the proper way to gain weight, debunking the stability ball myth, and a nifty little trick to make sure you're squatting low enough