Workouts - T NATION https://www.t-nation.com/tag/workouts/ T Nation Articles Thu, 15 Jun 2023 23:41:44 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico Workouts - T NATION https://www.t-nation.com/tag/workouts/ 32 32 17 Pounds in 14 Workouts https://www.t-nation.com/workouts/17-pounds-in-14-workouts/ Thu, 21 Jan 2021 02:23:00 +0000 https://www.t-nation.com/17-pounds-in-14-workouts/ We Built an Athlete Over Christmas Break "If we can pull it off, we'll have a huge story," I heard over the phone. Tim Patterson of Biotest was calling me about a special project he had in mind to promote my 30-10-30 workout plan. My 18-year old son Tyler was coming home for Christmas break.

Read the full article at 17 Pounds in 14 Workouts

]]> Gains Made Simple https://www.t-nation.com/training/gains-made-simple/ Mon, 12 Oct 2020 10:48:17 +0000 https://www.t-nation.com/?p=83040 Have you ever been confused by a training program? If so, you're not alone. Some can be so complex you almost need a PhD to figure out how they're supposed to work. But it doesn't have to be that complicated. You shouldn't have to solve equations for percentages of your rep maxes in order to

Read the full article at Gains Made Simple

]]> Nothing Works Like Sequential Training https://www.t-nation.com/workouts/nothing-works-like-sequential-training/ Thu, 10 Sep 2020 09:30:20 +0000 https://www.t-nation.com/?p=82589 Although strength and muscular hypertrophy can be built simultaneously, the best possible results are obtained sequentially. This is based on the principle of phase potentiation. Very simply, adaptations built in one training phase potentiate the gains in adaptations built in the following phase. Most lifters are familiar with the concept of prioritizing muscle hypertrophy first

Read the full article at Nothing Works Like Sequential Training

]]> The 10,000 Swing Kettlebell Workout: Revisited https://www.t-nation.com/training/the-10000-swing-kettlebell-workout-revisited/ Sat, 29 Aug 2020 05:12:48 +0000 https://www.t-nation.com/?p=82507 Recently, I posted a picture of my daughter doing the 10,000 Swing Kettlebell Workout. Someone commented to me: "You're a little late to the party." I thought this was particularly snarky, especially since I INVENTED the damn thing in 2013. In case you too are a little late to the party, the original workout is

Read the full article at The 10,000 Swing Kettlebell Workout: Revisited

]]> Tip: Get Them Off Their Fat Little Butts https://www.t-nation.com/workouts/tip-get-them-off-their-fat-little-butts/ Sun, 05 Jul 2020 10:27:12 +0000 https://www.t-nation.com/?p=82254 I've got this friend, an Irishman, and his world is divided in two. There's soccer... and then there's maybe some other stuff. So it's no surprise he wanted his son to play soccer, too, just as he had and his father had and his father's father had – a legacy of pasty Irish legs running

Read the full article at Tip: Get Them Off Their Fat Little Butts

]]> Get Big Again: Your Return-To-Action Plan https://www.t-nation.com/workouts/get-big-again-your-return-to-action-plan/ Tue, 30 Jun 2020 09:40:23 +0000 https://www.t-nation.com/?p=82205 You have a rare opportunity to make gains and you probably don't even know it. Let's say you've been out of the gym for a while: no progressive overload, no heavy workouts, relatively little "resistance" training aside from some band work. Now you're ready to get under that heavy bar again. But hold up, don't

Read the full article at Get Big Again: Your Return-To-Action Plan

]]> The New One-Day Arm Cure https://www.t-nation.com/training/the-new-one-day-arm-cure/ Tue, 05 May 2020 11:16:36 +0000 https://www.t-nation.com/?p=81735 Want to make some real biceps and triceps gains? Want to overcome an arm growth plateau that's plagued you for years? Try the infamous one-day arm cure. History of the One-Day Arm Cure Hyper-concentrated arm blitzes have been used since the 1960s when Peary Rader wrote the original one-day arm blitz. You essentially did one

Read the full article at The New One-Day Arm Cure

]]> The V-Taper Workout and Diet Plan https://www.t-nation.com/training/the-v-taper-workout-and-diet-plan/ Fri, 01 May 2020 09:51:03 +0000 https://www.t-nation.com/?p=81203 Who doesn't want broad shoulders and sweeping lats that lead down to a narrow but solid waist? Achieving a V-taper comes down to three key components: A foundation of strength Spot-specific hypertrophy for your lats and medial delts Adequate leanness The best way to get there? A specialization program, like the one here. As a

Read the full article at The V-Taper Workout and Diet Plan

]]> The One Band Workout https://www.t-nation.com/training/the-one-band-workout/ Thu, 30 Apr 2020 09:55:26 +0000 https://www.t-nation.com/?p=81711 Most at-home workouts kinda suck. How do we know this? Because success leaves clues, but so does stupidity. You'll know an at-home workout falls short on the training spectrum when: There's an overemphasis on sweating. It consists primarily of burpees and other plyometric exercises most people usually suck at. It contains a hundred different types

Read the full article at The One Band Workout

]]> The Ultimate Cluster Training Program https://www.t-nation.com/training/the-ultimate-cluster-training-program/ Thu, 13 Feb 2020 03:02:35 +0000 https://www.t-nation.com/?p=81286 Clusters are my favorite method to increase strength as fast as possible. They're powerful, but because they're so neurologically demanding you can easily miss out on the benefits if the rest of your lifting contains a lot of hypertrophy work. To get the most rapid strength gains from clusters, it's best to design a program

Read the full article at The Ultimate Cluster Training Program

]]>